Crossfit North Cloud – CrossFit
Warm-up
Metcon (No Measure)
Take 10-12 minutes to work up to a weight that you will use in the workout, starting with an unloaded barbell.
Example loading:
Set 1 – 3x @#45
Set 2 – 3x @#75
Set 3 – 2x @#95
Set 4 – 2x @#105
Set 5 – 1x @#135
Set 6 – 1x @ #155…struggled at this weight, so go back to #135 for the WOD.
Metcon
Metcon (Weight)
Every minute, on the minute, for 20 minutes, perform:
3 Snatches (choose your weight)
6 Burpees
*Score the total amount (in lbs) successfully snatched during the workout.
**You choose the weight you’d like to use. Snatches do not have to be Touch-N-Go
***If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
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