Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
Every 90 seconds, for 9 minutes:
Station 1 – “Bottom’s Up” Kettlebell Carry Walk (Down/Back)
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Metcon
Metcon (AMRAP – Reps)
“Bottoms Up”
Ascending Ladder for 10 Minutes:
3 Clean & Jerk (135/95#)
3 Over-the-Bar Burpees
6 Clean & Jerk (135/95#)
6 Over-the-Bar Burpees
9 Clean & Jerk (135/95#)
9 Over-the-Bar Burpees
… and so on, until time expires.
crossfitnorthcloud.com 