Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
:30 SkiErg
:30 Handstand Hold (DB OH Static Hold)
:30 Pushups
:30 Sots Press
Then…
(3 sets):
Tall Jerk x 3 reps
Build over the course of the 3 sets. This is a warmup/positional exercise, the focus is not on heavy weight.
Weightlifting
Push Jerk (6 x 3)
(6 sets):
Push Jerk x 3 reps
Suggested loading per set (by %): 65, 70, 73, 76, 78, 80
Metcon
Metcon (5 Rounds for reps)
Against a 2-minute running clock…
12/10 Calories of Assault Bike
Max Reps of Devil Press (50/35) in remaining time
Rest 2 minutes, and repeat for a total of five sets.
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