Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Assault Bike (moderate)
:30 Push Up Plank Hold
10 Front Squat (Empty Barbell)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
10 Lateral Box Step Up (each side)
Metcon
Metcon (Time)
With a partner, complete the following:
21-15-9
Calorie Bike
Handstand Push Ups
-Rest 3:00-
21-15-9
Calorie Bike
Front Squats (95/65)
-Rest 3:00-
21-15-9
Calorie Bike
Push Press (95/65)
-Rest 3:00-
21-15-9
Calorie Bike
Pistols
crossfitnorthcloud.com 