Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (4 X 5)
4 sets of 5 reps each @ 65% of 1-RM.
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
*All sets must be unbroken. Choose your weight accordingly.
*Do not drop the bar during a set, rest as needed inbetween sets to do so.
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