Crossfit North Cloud – CrossFit
Warm-up (No Measure)
20 Calorie Ski
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
Five sets of:
Snatch x 1.1.1
(rest 5 seconds between singles)
Rest approximately 2 minutes between sets
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.
Use this to record the time it took you and your partner to complete the MetCon.