Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position and bring knees as close to chest/elbows as possible.)
Seated DB Shoulder Press
Metcon
Metcon (Time)
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Handstand Push-Ups
*Power Cleans should be heavy and should almost require you to do singles.
*Rx+ = Strict HSPU
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