Hot Girl Bummer

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets:

:45-second Machine (different every set)

10yd Sled Push (empty)

10yd Sled Pull (empty)

3 Dumbbell Deadlifts

:10 sec Sandbag Hold

Metcon

Metcon (3 Rounds for distance)

With a Partner, Complete for Max Reps:

AMRAP 8 Minutes:

80/70/60 Calorie Row

Max Distance KB Farmer Carry (70/53)

–rest 1 minute-

AMRAP 8 Minutes:

80/70/60 Calorie Ski

Max Distance Sled Push (5×45’s/3×45’s)

-rest 1 minute-

AMRAP 8 Minutes:

80/70/60 Calorie Bike

Max Distance Sandbag Bear Hug Carry (150/100)

Weightlifting

Front Squat (5 x 1 @ 8/10 RPE)

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat

1 Front Squat @ 8/10 RPE Front Squat