Crossfit North Cloud – CrossFit
Weightlifting
Hang Clean + Clean
(athlete will execute one clean from the hang position, and then one from the floor)
EMOM 10 (10 sets):
Hang Clean + Clean
*Pick a weight for the first 5 sets, and then go up in weight for the last 5 sets.
Metcon
Metcon (Weight)
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of Assault Bike or Rowing
*Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
crossfitnorthcloud.com 