Test Week Day #4

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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