Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Accumulate 30 Calories on Row/Bike/Ski
Then…
Pigeon Pose x :30/side
Scorpion x :30/side
Crossover Symmetry Activation
PVC Passthroughs x 20
Then…
Snatch Pull x 5
High Hang Snatch x 5
Hang Snatch x 5
Behind the Neck Strict Press x 5
Drop Snatch x 5 (to Power Receiving)
Snatch Balance x 5
Overhead Squat x 5
Full Snatch x 5
Weightlifting
Snatch (1-RM)
*Take 15 minutes to build to a 1-RM for today.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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