Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
3:00 Run or Bike
then…
3 Rounds:
5 Pushups
10 Cossack Squats
15 Plate Hops
Weightlifting
Push Press (10,8,6,6,4,4)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 20:
300 Meter Row
20 Russian Kettlebell Swings
10 Burpee Box Jump-Overs
crossfitnorthcloud.com 