Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:30 Ski
5 Pushup to Downward Dog
10 Sumo Deadlift High Pulls
10 Scorpions
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 20:
25/20 Calorie Row
20 Sandbag-Over-the Shoulder (150/100)
25/20 Calorie Row
20 Bench Press (155/105)
25/20 Calorie Row
200′ Sled Push (+90/+60)
Accessory Work
Metcon (No Measure)
Accumulate 2 minutes of a Static Overhead Barbell Hold [bodyweight]
Elbows must be LOCKED out overhead
*barbell can be from the rack
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