Crossfit North Cloud – CrossFit

View Public Whiteboard


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 (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)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: