Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Ski
15 Calorie Bike
Then…
4 sets of:
Clean Grip Overhead Squat x 5 reps
Press in Clean (Sotts Press) x 5 reps
Metcon
Metcon (2 Rounds for reps)
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Snatch (95/65)
6 Burpee Box Jump-Overs (24/20)
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
9 Push Presses (115/85)
12 Kettlebell Swings (53/35)
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time.
**The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.