Crossfit North Cloud – CrossFit
Weightlifting
3-Position Clean
3-Position Clean
(high hang, mid-thigh, and then from the floor) OR (high-hang, hang, 2″ below knee)
Five sets of:
3-Position Clean
(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Toes to Bar
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