Island In the Sun

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

1:00 Ski

then…

2 Rounds:

10 Pushups

10 Ring Rows

10 Cossack Squats

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

12/9 Calorie Ski

3 Squat Cleans (185/125)

-Rest 2:00-

AMRAP 12:

12 Pistols

3 Rope Climbs

-Rest 2:00-

AMRAP 12:

12/9 Calorie Run

6 Bench Press (135/95)

Accessory Work

Metcon (No Measure)

4 sets:

10 Landmine Barbell Row

10 Skull Crushers

10 Standing Barbell Curl

10 Single Arm Dumbbell Kickback