Crossfit North Cloud – CrossFit
Weightlifting
Snatch (1-RM)
*Take 10 minutes to build to a 1-RM Snatch.
*Can be performed as a power or squat snatch.
Clean and Jerk (1-RM)
*Take 10 minutes to build to a 1-RM Clean & Jerk.
*Clean can be performed as a power or squat clean.
*Jerk can be performed as a push jerk or split jerk.
Metcon
*The workout can be completed individually, or as a team of 2.
CrossFit Liftoff 2016 (Rx) (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Male- 45-lb. barbell and 24-in. box
Female- 35-lb. barbell and 20-in. box
CrossFit Liftoff 2016 (Scaled) (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
crossfitnorthcloud.com 