Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row or Ski
Tricep Smash x 30 seconds per arm (on rig)
Hawaiian Squat x 30 seconds per leg
Wrist Stretch x 60 seconds
Followed by…
Two Sets:
Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds
Weightlifting
Push Press ((E:90 x 8) Building)
Every 90 seconds, for 12 minutes (8 sets):
*Sets 1-3= 2 reps @ 70-80%
*Sets 4-6= 2 reps @ 80-90%
*Sets 7-8= 1 rep @ 90-100%+. SAME WEIGHT ON BOTH SETS
Metcon
Metcon (Time)
Five rounds for time of:
10 Burpees over the Bar
10 Push Press (95/65)
10 Toes-to-Bar
crossfitnorthcloud.com 