Lemonade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 cardio (your choice)

6 hanging scap retractions

4 kip to swing

2 strict toes to bar (OR Hanging knee raise)

5 front squats (empty bar)

5 empty bar push presses (empty bar)

50 single unders

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 20:

20 Overhead Lunges (95/65)

20 Toes-to-Bar

20 Thrusters (95/65)

20 Box Jumps (24/20)

20 Power Cleans (95/65)

*Teammates rotate through 200 M. Run for the duration of the workout.

**Always one running, one working on amrap and one resting.

Accessory Work

Metcon (No Measure)

3-4 Rounds:

7 reps Single Arm KB Sit Ups (each side)

11 Deficit Pushups (moderate deficit)

11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality

14 Single Dumbbell Waiter Hold Curl

21 Kettlebell Front Rack March Steps (each side)

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