Infamous

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Jog

1:00 Ski

10 Banded Air Squat

10 Alt. Leg V-Up (each side)

10 Kip Swings

Metcon

Metcon (4 Rounds for time)

4 Sets For Times:

20/15 Calorie Bike

40 Air Squat

20 Toes to Bar

*New set every 5:00.
Rx+:

4 Sets:

25/20 Calorie Bike

50 Air Squat

25 Toes to Bar

*New set every 5:00.

Target Time: Sub 4:00

Time Cap: 4:30

Weightlifting

Shoulder Press (4 x 10)

10 Shoulder Press x 4 Sets

*1:00 Dumbell Overhead Hold (35s/20s) after each set.

**Most likely will be building to a tough set of 10 today.

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