Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
1:00 Row or Ski
6 Goblet Squats
12 Banded Good Mornings
6 Strict DB Press (each arm)
Weightlifting
Front Squat (10×3 @ 75% of 1-RM)
Every minute on the minute for 10 minutes.
Metcon
Metcon (2 Rounds for time)
With a partner, alternating movements complete 6 rounds (total) for time:
12/9 Calorie Ski
9 Burpees-Over-the Bar
6 Clusters (135/95)
-Rest 3:00-
With a Partner, Complete For Time:
36/32/27 Calorie Ski
27 Synchro Burpees-Over-the Bar
18 Synchro Thrusters (135/95)
Rx+: (155/105)
crossfitnorthcloud.com 