Crossfit North Cloud – CrossFit
Weightlifting
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean
Followed by…
Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%
Followed by…
Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%
Clean (Heavy 1-Rep)
Power Clean (Heavy 1-Rep)
Squat Clean (Heavy 1-Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Toes to Bar
crossfitnorthcloud.com 