Crossfit North Cloud – CrossFit
Weightlifting
3-Position Snatch (1 x Every 90 Seconds)
3-Position Snatch
(high hang, mid-thigh, then floor)
*Every 90 seconds for 12 Minutes (8 Sets), build to a heavy 1-Rep 3-Position Snatch.
*Performed as a complex, touch and go with no regrip on the ground.
Metcon
First Day @ 12:11 -Concordia (Time)
For Time:
Row 250 Meters
Then…
15-12-9
Squats
Push-ups
Ring Rows
Row 250 Meters
*This was the original workout performed the first day of CrossFit in Concordia.
*It was performed as a partner workout, when CFNC was opened on December 1st, 2014 originally as 12:11 CrossFit – Concordia!
crossfitnorthcloud.com 