Leave Out All the Rest

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

10 Calorie Bike

50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side)

10 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, alternating FULL ROUNDS, complete AMRAP 12:

12/9 Calorie Ski

6 Double DB Box Stepovers (24/20) (50s/35s)

Weightlifting

Back Squat (E2MOM x 5)

Every 2:00 for 10:00, complete 5 reps.

*Build across the 5 sets, to today’s heavy 5-rep.

**Start around 60% and build.

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