I Write Sins Not Tragedies

Crossfit North Cloud – CrossFit

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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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