Butterfly Effect

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jog

20 Alt. Leg V-Up

25 Single Unders

5 Strict Pull Ups

10 Single Arm Dumbbell Suitcase Deadlift (Light) (each arm)

10 Single Arm Dumbbell High Pull (Light) (each arm)

10 Single Arm Dumbbell Press (Light) (each arm)

Metcon

Metcon (3 Rounds for reps)

With a partner, complete the following:

10 Min AMRAP (Team of 2)

250m/200m Run

20 AbMat OR GHD Sit Up

*One partner at each station, then switch.

-Rest 5:00-

10 Min AMRAP (Team of 2)

90 Double Under (Together)

1 Rope Climb

3 Burpee Box Get Over (48in)

*One partner at each station, then switch.

-Rest 5:00-

10 Min AMRAP (Team of 2)

1 Round of “DT”

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)