Crossfit North Cloud – CrossFit
Weightlifting
Clean (E2MOM 20)
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
*Can be Squat Clean OR Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
*This workout is an all out sprint. The goal is to find the max capacity of work in a short time domain.
*Score is Rounds+Reps completed in 5 minutes.
crossfitnorthcloud.com 