N.C. Kids – Thu, Jan 12

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

4x :30/:30 SkiErg

then..

3 Sets:

5 Kang Squats

10 Lunge W/Twist

5 Pushup to Downward Dog

Metcon

Metcon (4 Rounds for reps)

Every 4:00 for 16 Minutes (4 Sets):

100 Meter Run

10 Deadlifts

20 OH DB Walking Lunge (10/leg)

*Max Burpees over the DB in remaining time.

Weightlifting

Front Squat (5 x 4)

Build over the course of 5 sets to today’s heavy 4.