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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 SkiErg

Banded “3-position” Shoulder Stretch

PVC Passthrough x 20

Followed by…

Three sets of:

Pushup x 8 reps

Cossack Squats x 8 reps

Strict Press in Split Jerk Position x 8 reps

Weightlifting

1 Push Press + 2 Push Jerks + 3 Split Jerks (Every 2 minutes, for 16 minutes (8 sets))

1 Push Press + 2 Push Jerks + 3 Split Jerks as a complex
Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Press + 2 Push Jerks + 3 Split Jerks

Build over the course of the 8 sets to something heavy for today.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

6 Handstand Push-Ups

9 Dumbbell Thrusters (50/35 lbs)

12 Chest-to-Bar Pull-Ups

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