Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio (moderate) (your choice)
12 Plank Shoulder Taps
12 Air Squats
6-8 deadlifts (increasing weight each round)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
3 Wall Walks
20 Wallballs (20/14)
5 Deadlifts (225/155)
Rx+:
Complete AMRAP 15:
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)
Accessory Work
Metcon (No Measure)
3 sets:
7 Single Arm Front Rack Kettlebell Hold Goblet Squat (each side)
7 Single-arm Kettlebell Waiter Hold Step Up (each leg)
14 V-Ups
then…
Alt. DB Tempo Bench + Double DB Bench 3×10
*3 sets: 5 alt reps (each side) + 5 double reps
*Pick a moderate weight and stay the same across all sets.
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