Crossfit North Cloud – CrossFit
Weightlifting
Clean and Jerk (2-RM)
Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….
crossfitnorthcloud.com 