Crossfit North Cloud – CrossFit
Warm-up
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
Weightlifting
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
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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