The Final Countdown

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :30/:30 Row


2 Sets:

7 Push Press

14 Alt. V-Ups

7 Prisoner Kang Squats


Metcon (4 Rounds for time)

Complete 4 Sets for Times: (1 Set Every 6:00)

21/16 Calorie Row OR Ski

11 Dbl. DB Push Press (50/35)

15/12 Calorie Row OR Ski

11 Burpees over the DB

9/7 Calorie Row OR Ski

Accessory Work

Metcon (No Measure)

3 Sets:

Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side

60 Second Weighted (OR Banded) Plank

Single Arm DB/KB OH Hold Walking Lunges 20 steps (10/10)

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