Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio (easy to moderate)
8 V Push Ups
8 single arm dumbbell clean and jerks (light/moderate)
Metcon
Metcon (Time)
With a partner, with one person working at a time, complete 10 Rounds for Time:
2 Rope Climbs
6 DB S2O (2×50/2×35)
12 DB Power Cleans (2×50/2×35)
48 Double Unders
Accessory Work
Metcon (No Measure)
2 Rounds
15 Med Ball Abmat Situps
15 Hanging Knee Raise with Med Ball
15 Oblique twists with medball
:45 Sec Plank
:45 sec Side Plank (each side)
30 yd Banded KB Overhead Walk
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