Mr. Jones

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

then…

3 Sets:

12 Banded Good Mornings

10 Lunge w/Twist

8 Pushups to Downward Dog

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 21:

21 Wallballs (20/14)

15 Dbl DB Shoulder-to-Overhead (50s/35s)

9 Deadlifts (225/155)

*15/12 Calorie Ski
*Partners 1 and 2 begin working on the AMRAP, partitioning work as desired, while Partner 3 skis.

**When Partner 3 finishes ski, Partner 1 skis and P2/P3 work on the AMRAP, and so on.

***Partners rotate in the same order the duration of the workout, and may only be working if a partner is skiing.

****Ski doesn’t count for reps. It’s just for fun. 🙂

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Landmine Row (each arm)

10 Tempo DB Bench (light)

10 Supine Ring Rows

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