Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes on Rower
then…
3 Rounds of:
7 Russian KB Swings
7 Burpees
7 Ring Rows
then…
Barbell Warmup: (PVC Pipe)
7x Clean Pulls
7x High Hang Clean (Hip Pockets)
7x Hang Clean (Above Knees)
7x Muscle Clean
7x Power Clean
7x Front Squat
7x Squat Clean
Weightlifting
Clean (1-RM)
*Take 15 Minutes to establish a 1-Rep Max for today.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
crossfitnorthcloud.com 