Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (Your Choice)
then…
2 Sets:
10 KB Swings
10 Bent-Over Rows (5/arm)
10 PVC Passthroughs
Metcon
Metcon (2 Rounds for reps)
With a partner, complete the following:
AMRAP 12:
9 Hang Clean (155/105)
12 DB Bench Press (50s/35s)
15/12 Calorie Row
-Rest 3:00-
AMRAP 12:
12/9 Calorie Row
9 Man-Makers (50s/35s)
Accessory Work
Metcon (No Measure)
3 Rounds:
10 Single Leg RDL
15 Incline Bench DB Chest Fly @ light weight – maintain control and quality
12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality
crossfitnorthcloud.com 