Crossfit North Cloud – CrossFit
Weightlifting
Clean and Jerk (5,4,3,2,1)
With a partner, “you go – I go style”
5 Clean and Jerks
4 Clean and Jerks
3 Clean and Jerks
2 Clean and Jerks
1 Clean and Jerk
*weight should be ascending, as reps go down weight goes up.
Metcon
Metcon (Time)
“Ring It In”
10 Ring Muscle-ups
100 Double-unders
20 Squat Snatch (135/95#)
100 Double-unders
10 Ring Muscle-ups
*Ring MU mods: Low-Ring MU transitions, Ring Pull-ups, Bar Muscle-Ups, Chest to Bar PU, Pull-ups, Banded Pull-ups.
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