Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Rounds:
1:00 Row (Easy to Moderate)
8 KB Suitcase Deadlifts (each side) (moderate)
8 Single Arm Dumbbell Push Jerk (light) (each side)
8 Pause Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete AMRAP 24:
12 Dbl DB Hang Squat Clean
9 Synchro DB Facing Burpees
6 Dbl DB Shoulder-to-Overhead (50/35)
*200M AirRunner Run
**One partner working at a time.
***Partners rotate in the same order through the 200M runs on the Airrunner.
*Two non-running partners partition the reps of the triplet as desired.
Accessory Work
Metcon (No Measure)
3-4 Rounds for Quality:
12 Overhead Plate Situps
30 Flutter Kicks (each side)
10 Hollow Rocks
5 Evil Wheels
15 KB Front Rack Marches (each side)
crossfitnorthcloud.com 