Crossfit North Cloud – CrossFit
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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