Cowboy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Row (Easy)

15 Banded Good Mornings

25 Plate Hops

15 Scorpions

Metcon

Metcon (4 Rounds for reps)

16 Minute EMOM (4 Rounds):

4 Rounds

Minute 1: 50′ Single Arm Walking Lunges (50/35)

Minute 2: 50 Double-Unders

Minute 3: 15 KB Swings (53/35)

Minute 4: 200/150m Row

Weightlifting

Push Press (4 x 3)

RomWOD