Tipsy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie Ski

Followed by…

Two Sets of:

Kettlebell Windmills x 5 reps (left)

Kettlebell Windmills x 5 reps (right)

Kettlebell Snatch (left) x 5

Kettlebell Snatch (right) x 5

Overhead Alternating Reverse Lunges (left) x5

Overhead Alternating Reverse Lunges (right) x 5

Single-Arm Kettlebell Push Press (left) x 5

Single-Arm Kettlebell Push Press (right) x 5

Single-Leg Deadlifts x 5 each side

Weightlifting

Snatch (1.1.1)

Five sets of:

Snatch x 1.1.1

(rest 5 seconds between singles)

Rest approximately 2 minutes between sets

Metcon

Metcon (Weight)

In teams of two, partners alternate complete rounds until they have finished 10 sets (5 each) of:

200/175/150 Meter Ski

10 Chest-to-Bar Pull-Ups

5 Overhead Squats*
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

**Score is total combined weight lifted by both partners AND the time to complete.

Metcon (Time)

Use this to record the time it took you and your partner to complete the MetCon.

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