Crossfit North Cloud – CrossFit
Weightlifting
Hang Clean + Clean + Jerk (8 x 1)
*This is a complex, the barbell may not come to rest on the ground.
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Single-Arm Dumbbell Snatches (50/35)
9 Burpee Box Jump-Overs (24″/20″)
6 Chest-to-Bar Pullups
Rx+ = 6 Bar Muscle-Ups
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