Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row
then…
3 Rounds:
:30 Handstand Hold
10 Banded Good Mornings
10 DB Strict Press
10 Broad Jumps
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
Accessory Work
Metcon (No Measure)
9 Minute EMOM (for quality):
Minute 1: 30 seconds of Double Unders
Minute 2: 5 Ring Rows + 5 Ring Dips
Minute 3: 10 Pistols
crossfitnorthcloud.com 