Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10/7 Calorie Bike
10 Step Ups
5 Strict Pull Ups
200m Jog
Metcon
Metcon (3 Rounds for reps)
18 Minute EMOM: (3 Rounds)
Minute 1: 150m/120m Run
Minute 2: 10 Box Jumps (24″/20″)
Minute 3: 15/12 Calorie Bike
Minute 4: 6 C2B Pullups or 3 Muscle-Ups
Minute 5: 15/12 Calorie Ski
Minute 6: 3 Wall Walks
Accessory Work
Metcon (No Measure)
3 Rounds:
10 Straight Arm Lat Pulldown
10 Landmine Half Kneeling Press/Side
10 DB Prone Row
crossfitnorthcloud.com 