Crossfit North Cloud – Power Athlete
Warm-up
250 Meter Row
Then…
2 Rounds of:
10 Ring Rows
10 PVC Good Mornings
10 Air Squats
10 Red Band Pullaparts
Weightlifting
Every 3 minutes for 15 minutes (5 sets) of:
3 Power Cleans (must be Touch and Go – no resetting on the ground.)
*Build across all 5 sets to a heavy 3-Rep Power Clean
Metcon
Metcon (AMRAP – Reps)
With a partner, complete as many rounds and reps as possible in 12 minutes of:
Buy-In: 1000 M. Row
In remaining time:
30 Wallballs (20/14)
20 Power Cleans (135/95)
10 Burpees over the Bar
*You must complete all of the reps of one movement before moving onto the next.
*Partners can alternate as desired.
crossfitnorthcloud.com 