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Crossfit North Cloud – CrossFit

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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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