Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:30 Bike (moderate)
5 Seated Rope Pulls
10 hanging scap retractions,
10 kip to swing
10 goblet step back lunges (light)
10 goblet squats (light)
Metcon
Metcon (Time)
With a partner, complete for time:
10 Rope Climbs
300 ft Front Rack Double Dumbbell Walking Lunge (2×50/35)
50 Chest to Bar Pull Ups
100/90/80 Calorie Bike
50 Chest to Bar Pull Ups
50 Double DB Box Step-Overs (2×50/35) (24/20)
10 Rope Climbs
*Split all reps as desired. The lunges must be done alternated in 50ft increments.
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