Crossfit North Cloud – Power Athlete
Metcon
Warm-up
Metcon (No Measure)
1 Minutes of Jump Ropes
then…
5 Burpees
10 SLOW Squats
5 PVC Passthroughs
10 Pushups
5 Superman to Hollow Rolls
Weightlifting
Metcon (No Measure)
Four Sets of:
Front Squat x 5 Reps
Bent-Over Rows x 8 Reps
Metcon (AMRAP – Rounds and Reps)
Complete 4 rounds of…
Every 3 minutes, complete AMRAP of:
21 Single Unders
15 DB Snatches
9 DB Front Squats
Rest 3 minutes.
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