Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes
Weighted Pull-ups
Power Clean (1.1.1.1)
Metcon
Metcon (AMRAP – Reps)
For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Russian Kettlebell Swings (70/53 kg)
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