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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Two Rounds of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 20 seconds

Interval 3 – Squat Jumps x 15

Interval 4 – Plank Shoulder Taps x 30


Push Jerk + Split Jerk (8 x 1)

From the rack:

Perform 1 Push Jerk directly into one Split Jerk
Take 10 – 12 minutes to complete:

Push Jerk + Split Jerk

Build over the course of the 8 sets to today’s heavy.


Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Overhead Squats (95/65)

60 seconds of Handstand Push-Ups

60 seconds of Toes to Bar

60 seconds of Kettlebell Swings (53/35)

Rest 60 seconds

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