Take Me Home Tonight

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)


Banded Hip & Ankle Distraction x 30 seconds per side

Couch Stretch x 60 seconds per side

400 M. Run

Followed by…

Barbell Complex x 3 sets:

Muscle Snatch x 3

Overhead Squat x 3

Hang Snatch x 3

Snatch Balance x 3


Seated DB Shoulder Press (5 x 6)

Every 2 minutes for 10 minutes (5 sets):

Complete 6 reps of Double Dumbbell Seated STRICT Press.

Build in weight across the 5 sets to a heavy set of 6 for the day.


Metcon (Time)

Complete 21-15-9 For Time of:

Power Snatch (95/65)


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