05/16/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Snatch (1.1.1 x 5)

Every 3 minutes, for 15 minutes (5 sets):

Snatch x 1.1.1

(rest 7-10 seconds between singles)

Metcon

Metcon (AMRAP – Reps)

Two sets for max reps/calories of:

2 Minutes of Assault Bike

Rest :30 seconds

2 Minutes of Single-Arm Dumbbell Clean & Jerk (50/35…MUST switch arms exactly every 10 reps)

Rest :30 seconds

2 Minutes of Rowing

Rest :30 seconds
*Add all Reps together for scoring.