Touch the Sky

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

400 M. Jog


3 Rounds:

10 Good Mornings

10 Scorpions

10 Sumo Deadlifts


Metcon (Time)

With a partner, complete 7 Sets each in “I Go/You Go” style of:

300/250 M. Row

6 Sandbag Cleans (150/100)

-Partner 1 completes a full round before switching with Partner 2-

Score is TOTAL Time including when your partner goes (or rest)

Target Time: 21 minutes

Time Cap: 28 minutes


How to Pace: SPRINT! These are essentially 1:1 sprints. Go harder than you think you can with the reps on the sandbag not being that many. However, don’t let form falter for the faster time.


Metcon (No Measure)

For Quality:

2-4 Rounds

15 GHD’s OR 20 Abmat Situps

10 Landmine Windmills (each side)

30 Flutter Kicks (each side)

60 Sec Plank

50yd KB Front Racked/Overhead Hold (right racked/left overhead)

50yd KB Front Racked/Overhead Hold (right overhead/left racked)

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