Crossfit North Cloud – CrossFit
Warm-up
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 (EMOM 20):
3 Clean & Jerks (choose your weight)
6 Burpees
*Score is total weight successfully moved across the 20 Minutes.
**You choose the weight you’d like to use. Clean and Jerks 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.
crossfitnorthcloud.com 