Test Week Day #3

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

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