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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Minute Easy Assault Bike

:60/side Couch Stretch

Then…

2 Rounds of:

10 Air Squats

5 Inchworms

10 Pushups

Then…

Clean Warmup:

8 Deadlift

8 High Hang Clean

8 Clean High Pull

8 Low Hang Clean

8 Power Clean

8 Squat Clean

Weightlifting

Hang Clean + Power Clean + Clean (E2MOM x 6)

Build to today’s Heavy Complex.
Every 2 minutes, for 12 minutes (6 sets) complete 1 rep of the complex:

Hang Clean + Power Clean + Clean

*Build over the course of the 6 sets to today’s heavy.

Metcon

Metcon (Time)

Complete for Time:

100 Wallballs (20/14)

*Every 1:00, including 0:00 complete 20 Double Unders.
Time Cap: 10 Minutes