Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 cardio (your choice)
12 Cossack Squats
10 Scap Pullups
8 Pushups
Metcon
Metcon (Time)
In a team of 3, Complete For Time:
45 Burpee Pullups
45 Back Squats (135/95)
150′ Sled Push (+135/+80)
30 Burpee Pullups
30 Back Squats (185/125)
300′ Sled Push (+135/+80)
15 Burpee Pullups
15 Back Squats (225/155)
450′ Sled Push (+135/+80)
Accessory Work
Metcon (No Measure)
2 Rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Single Arm DB Press (each side) @ moderate weight
10 Leaning Lateral Raise (each side) @ maintain quality
30 yd DB Walking Lunges @ moderate weight
10 Single Leg DB Hip Thrust (each side) @ moderate weight band
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