Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 cardio (your choice)
10 Air squats
5 Pushup to Downward Dog
10 Hanging scap retractions
6 Kipping Swings
2 Strict Pullups
5 Single arm dumbbell thrusters (each side) (light)
Metcon
Metcon (2 Rounds for time)
Complete For Time:
15-10-5
Dumbbell Thrusters (2×50/35)
20-15-10
Pullups
5 MINUTE CAP
-Rest Until Minute 6-
20-15-10
Dumbbell Thrusters (2×35/20)
15-10-5
Chest to Bar Pullups
8 MINUTE CAP
Complete For Time:
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP
Accessory Work
Metcon (No Measure)
3 Rounds:
10 Landmine Chop/Side
10 Back Rack Walking Lunges
10 Ring Dips
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