Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Crossover Symmetry Activation
Banded Good Mornings x 30
Followed by…
Barbell Complex x 3 sets:
Clean Pulls x 3
Muscle Clean x 3
Tall Cleans x 3
Front Rack Alternating Reverse Lunges x 6
Weightlifting
Power Clean (1.1.1)
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean x 1.1.1
(rest 4-5 seconds between singles)
Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Toes-to-Bar
6 Power Cleans (135/95)
12 Alternating Reverse Front Rack Lunges (135/95)
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