Crossfit North Cloud – Power Athlete
Metcon
Metcon (Time)
12-9-6-3
Single-Arm DB Power Snatch
DB Box Step-Overs (20″ Box)
Weightlifting
Deadlift (5-RM then, 5×5)
Build to a heavy 5 Rep, then….
I want you to pull 5×5 @ 80% of 5 RM. Keep 90 second rest periods.
Single Arm Dumbbell Row (10,10,8,8,8)
ONE ARM DB ROW:
I want to get some heavy rows in. Get nasty.
crossfitnorthcloud.com 