Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Row
1:00 Ski
then…
15 Banded Good Morning
10 Hang Dumbbell Snatch (light)
:30 Handstand Hold
5 Box Get Over
-Then-
Build to Dumbbell Snatch weight.
Metcon
Metcon (2 Rounds for time)
With a Partner, Complete 2 Sets:
60/48 Calorie Row
30 Synchro Dumbbell Snatch (50/35)
60/48 Calorie Ski Erg
30 Handstand Pushups
60/48 Calorie Bike Erg
30 Burpee Box Get Overs (48/40)
-Rest 5:00 b/t sets-
Rx+:
DB (70/50)
Strict HSPU
crossfitnorthcloud.com 