Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Cardio (your choice) (moderate)
20 Banded Good Morning
15PVC Pass Through
10 PVC Overhead Squat
10 Alt. Leg V-Ups (per side)
-Then-
Warm Up to Deadlift and Overhead Squat weight.
Metcon
Metcon (2 Rounds for reps)
With a Partner, Complete the Following:
AMRAP 15:
15 Deadlifts (185/125)
30 Wallballs (20/14)
45/35 Calorie Bike
-Rest 5:00-
AMRAP 15:
15 Overhead Squats (115/80)
30 GHD/AbMat Situps
45 Double-Unders (Each at the Same Time)
Rx+:
Deadlift (225/155)
Wallball (30/20)
OHS (135/95)
GHD
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