Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Two sets of:
Single-Arm DB Upright Row x 10 reps each arm
Reverse-Grip Push-Ups x 10 reps
Spider-Man Lunge x 10 reps
30 Second Supinated-Grip Hang from Pull-Up Bar
Squat Jumps x 10 reps
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg
Weightlifting
Split Jerk (E2 x 8)
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
Metcon
Metcon (3 Rounds for reps)
Against a 3-minute running clock…
50 Double Unders
10 Clean & Jerks (135/95)
Max Reps of Pushups in remaining time
Rest 1 Minute
*Repeat for a total of 3 sets.
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