Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
20 Calorie Row
Then…
:15 at bottom of pushup (1 inch off ground)
:30 at bottom of squat
:15 at bottom of pushup (1 inch off ground)
Then…
Every Minute on the Minute 6 minutes (2 sets):
Station 1 – 10 Muscle Cleans
Station 2 – 10 Romanian Deadlifts @ 2211 tempo
Station 3 – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Weightlifting
Power Clean (10 x 1)
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Metcon
Metcon (Time)
For time:
30 Burpees over the Bar
15 Power Cleans
20 Burpees over the Bar
10 Power Cleans
10 Burpees over the Bar
5 Power Cleans
*Power Clean weight is 80% of today’s heaviest single in the weightlifting portion.
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