Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Row OR Ski (moderate)
10 Hanging Scap Retractions
5 Kip to Swing
5 Dips
10 Front Squat (Empty Bar)
:15 Handstand Hold
Weightlifting
DB Bench Press (10,10,8,8,6)
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7.5/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
Metcon
Metcon (Time)
With a Partner, Complete 4 Rounds for Time:
12 Bar Muscle Ups OR 18 Chest-to-Bar Pullups (Split as desired)
12 Synchro Front Squats (115/80)
6 Wall Walks
Rx+:
With a Partner, Complete 4 Rounds For Time:
15 Bar Muscle Ups (Split as desired)
15 Synchro Front Squats (115/80)
30ft Handstand Walk (each, at the same time)
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