CrossFit – Sat, Dec 17

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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