Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2x Through:
Row 250 M.
Romanian Deadlifts x 15 (slow and controlled at VERY lightweight)
AbMat Situps x 15
Followed by…
Three Sets (light weight):
Muscle Cleans x 5 (fast elbows/no dip!)
Wall Walks x 4
Metcon
Metcon (2 Rounds for reps)
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (155/105)
6 Burpee Box Jump-Overs (24″/20″)
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Shoulder-to-Overhead (135/85)
20 Russian Kettlebell Swings (70/53)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.
**The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
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