Crossfit North Cloud – CrossFit
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Clean x 1.1.1.1
(rest 5-10 seconds between each single)
*Build over the course of 6 sets to today’s Heavy 1-RM (within a set of 4 singles.)
Clean (Heavy Single)
Metcon
Metcon (3 Rounds for time)
Three sets for times of:
250 Meter Row
20 Wallballs (20/14)
20 American Kettlebell Swings (70/53)
Rest 3 minutes…
*Score each “Round” Individually (time to complete).
*These are sprints, with full recovery in between each “set”.
crossfitnorthcloud.com 