Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Bike
10 Kang Squats
10 Pushup to Downward Dog
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 DB SA Sotts Press/Side
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, only one working at a time, complete AMRAP 24:
48 Snatches (95/65)
12 Rope Climbs
48 Dbl DB Box Step-Overs (24/20) (50/35)
*Every 3:00, including 0:00 partners must stop and row 24/18 calories.
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