Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
250m Ski (OR Row)
10 single arm kettlebell russian swings (each side)
5 Inchworm w/Squat
10 Empty bar power snatches
20 Plank Shoulder Taps
Metcon
Metcon (3 Rounds for reps)
With a partner, partitioning work as desired, complete 2 Sets of the following:
AMRAP 5:
20/14 Calorie Run
15 Double DB Bench (50/35)
-Rest 1:00-
AMRAP 5:
15/12 Calorie SkiErg
10 Toes-to-Bar
-Rest 1:00-
AMRAP 5:
10 Hang Power Snatches (95/65)
5 Synchronized Burpees over the Bar
-Rest 1:00-
Scoring:
“Round” 1: Run/Bench
“Round” 2: Ski/T2B
“Round” 3: HPS/Burpees
*Total Workout Time is 35 Minutes, with each AMRAP being completed twice.
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