Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation

Couch Stretch x :30-:60 per side

Lunge w/Twist x 10 steps/side

Followed by…

Three Sets:

Bike x :30 seconds

Air Squat x 10

DB Strict Press x 10


Clean + 2 Front Squats + Jerk (Every 2:00 x 7)

Completed as a Barbell Complex
*Build over the course of the seven sets to today’s Heavy for the barbell complex.

**Complex means that you must complete all of the movements before dropping the barbell for the rep to count.

***The Clean can be a squat clean, but you must then do two more front squats before performing the jerk portion of the lift.


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 7 of:

Buy-In: 500 M. Row

Then, in remaining time…

21 Air Squats

14 Russian KB Swings (70/53)

7 Pullups

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