1 Minutes of Jump Ropes
then…
5 Burpees
10 SLOW Squats
5 PVC Passthroughs
10 Pushups
5 Superman to Hollow Rolls
5 Minutes to work on Weighted Squats
Complete 4 rounds of…
Every 3 minutes, complete AMRAP of:
7 DB Power Cleans
7 DB Front Squats
14 Single Unders
Rest 3 minutes.
1 Minutes of Jump Ropes
then…
5 Burpees
10 SLOW Squats
5 PVC Passthroughs
10 Pushups
5 Superman to Hollow Rolls
Four Sets of:
Front Squat x 5 Reps
Bent-Over Rows x 8 Reps
Complete 4 rounds of…
Every 3 minutes, complete AMRAP of:
21 Single Unders
15 DB Snatches
9 DB Front Squats
Rest 3 minutes.
Four sets of:
Front Squat x 5 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 2 minutes
*FS weight is Across.
*Strict-no kip or butterly.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (135/85 lbs)
15 Burpees
Rx+=
10 Power Cleans (155/105 lbs)
15 Burpees Over-the-Bar
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 90 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 90 seconds
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers (55/35 lb)
Strict Press – 5X3
then…
Single Arm KB Press – 5X10
5 Rounds of:
30 WallBalls
100 M. Sprint
3 sets of:
20 Second Handstand Hold
20 Russian Twists
3 Rounds:
20 sec Burpees
20 sec Lateral Hops
20 sec Superman Hollow Hold
Handstand Holds
AMRAP 8 Minutes:
Row 200 M.
5 Toes to Bar/Hanging Leg Raises
7 Push Press
9 Box Jumps/Box Stepups
Four sets of:
Deadlift x 5 reps
Rest 2 minutes
**Weight can increase, all 5 reps MUST be touch and go.**
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Regional Event 1 – Partner Style
In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (600 each)
immediately followed by…
12 rounds of:
4 Handstand Push-Ups (2 each)
8 Pull-Ups (4 each)
12 Air Squats (6 each)
immediately followed by…
1200 Meter Run (600 each)
Rx+:
Regional Event 1 – Partner Style
In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (600 each)
immediately followed by…
12 rounds of:
4 Strict Handstand Push-Ups (2 each)
8 Chest-to-Bar Pull-Ups (4 each)
12 Air Squats (6 each)
immediately followed by…
1200 Meter Run (600 each)
WARM UP:
30 Seconds each x2
Shuttle Runs
Squat
Sit Up
Burpee
“Partner Cindy”
With a partner, alternating movements, complete a 20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
30 Calorie Max Effort on the Assault Airbike
Men’s monthly challenge for June!
Max Effort 25 Calories on the Assault Airbike
Women’s monthly challenge for June!
Buy-In: 25 Burpees
30 Pullups
20 T2B/K2E/HLR
10 Snatches (95/65)
10 Thrusters (95/65)
20 Box Jumps (24/20)
30 AbMat Sit-Ups
Buy-Out: 400 M. Run
On June 6th, we celebrated ONE YEAR of CrossFit North Cloud!
We can’t even begin to thank all of you enough for supporting and becoming a part of our family. We have gained so many friends through this amazing community that we are lucky to be a part of and we are so thankful for all of the time that we get to spend getting fitter with each and every one of you amazing people!
THANK YOU FOR EVERYTHING!!!
crossfitnorthcloud.com