Crossfit North Cloud – CrossFit
Weightlifting
Snatch + OH Squat (5 x 1 (building))
Every 2 minutes for 10 minutes (five sets) of:
Snatch + 2 Overhead Squats
Metcon
NCK Throwdown 2018 – WOD #1 (Rx) (Time)
WOD 1: For Time (13 Minute Time Cap) – “Space Cowboy” (Synchronized)
Rx:
30/24 Cal. Assault Bike Buy-In (Partner 1)
21-15-9 (Synchro)
T2B
Partner Deadlifts (405/330/265)
Bar Facing Burpees
30/24 Cal. Assault Bike Cash-Out (Partner 2)
NCK Throwdown 2018 – WOD #1 (Scaled) (Time)
30/24 Cal. Assault Bike Buy-In (Partner 1)
21-15-9 (Synchro)
AbMat Situps
Deadlifts (355/285/235)
Bar Facing Burpees
30/24 Cal. Assault Bike Cash-Out (Partner 2)
crossfitnorthcloud.com 