All of the Lights

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3:00 Cardio (your choice)


2 Sets:

10 PVC Passthroughs

5 Inchworms

10 Kang Squats


Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 30:

30 Wallballs (20/14)

30 Power Snatch (95/65)

30 Calorie Ski

30 Push Press (95/65)

30 Toes-to-Bar

Accessory Work

Metcon (No Measure)

2 Rounds:

10 Barbell Strict Press @ moderate weight

10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight

12 DB Snow Angel Raise @ light weight

20 Russian Kettlebell Swing @ heavy weight

7 DB Stepback Lunges (each side) @ moderate weight

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