CrossFit – Sat, Nov 5

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3:00 Cardio (Your Choice)

Then…

2 Sets:

10 Banded Lat Pulldowns

10 Banded Good Mornings

5 Pullups/Ring Rows

Metcon

T1D Takedown – Rx (Time)

Complete 5.7 Rounds for Time:

400 Meter Run/Row

4 KB Facing Burpees

12 American KB Swings (53/35)

4 KB Facing Burpees

4 Bar Muscle-Ups

*Final Round Reps:

250/3/9/3/3

T1D Takedown – Scaled (Time)

Complete 5.7 Rounds for Time:
300 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (35/26)
4 KB Facing Burpees
6 Chest-to-Bar Pullups

*Final Round Reps:
200/3/9/3/3

T1D Takedown – Beginner (Time)

Complete 5.7 Rounds for Time:
200 Meter Run/Row
4 KB Facing Burpees
12 American KB Swings (26/18)
4 KB Facing Burpees
8 Pullups or Banded Pullups

*Final Round Reps:
100/3/9/3/3