Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Rounds:
200 Meter Run
10 Clusters (Empty Bar)
10 Lunge w/Twist
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, partitioning reps as desired, complete AMRAP 20 of:
16 Box Jump-Overs (24/20)
12 Wallballs (20/14)
8 Sandbag-over-the-Shoulder (150/100)
4x25ft. (100 ft.) Sandbag Bearhug Carry (150/100)
Accessory Work
Accessory (No Measure)
“Mini-Pump”
2-4 Rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 DBCurl @ moderate weight RPE 7
15 GHD Sit ups
5-10 Ab wheels
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
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