Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
2 Sets:
1:00 Row (moderate)
20 Cossack Squats
5 Single Arm Dumbbell Thrusters (each side, light)
10 Scorpions
Metcon
Metcon (4 Rounds for time)
4 sets (1 Set every 4 minutes)
18/14 Calorie Row
12 Burpee Over the DB (DB Facing)
9 Single Arm Dumbbell Thrusters
*right first round, left second, right third, left fourth
Weightlifting
Strict Press + Push Press ((2 + 4) x 6)
Every 2:00 x 6
*Build in weight across sets.
*2 Strict Press + 4 Push Press
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