Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Assault Bike x 2 minutes
Banded Hip Distraction x :30/side
KB Duckwalk x 20 steps
Followed by…
2-3 sets with an empty barbell of:
Romanian Deadlift x 3 @ 3011
Bent-Over Barbell Row x 3 @ 3113
Muscle Clean x 3
Shoulder Press x 3
Front Rack Alternating Reverse Lunges x 6
Metcon
Metcon (4 Rounds for reps)
Against a 3-minute running clock…
300 Meter Run
9 Chest-to-Bar Pull-Ups
Max Reps of Power Cleans (155/105)
Rest 2 minutes, and complete a total of FOUR (4) sets. Please note the number of repetitions of power cleans achieved in each of the four sets.
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