Crossfit North Cloud – CrossFit
Weightlifting
Split Jerk (Heavy 1-Rep)
Take 15 Minutes to build to a heavy 1 – Rep Split Jerk (from the rack)
Metcon
Metcon (3 Rounds for reps)
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (105/75 lbs)
Round 1 – Bike
Round 2 – DB Step-Overs
Round 3 – Thrusters
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