Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Then…
Crossover Symmetry Activation
Inchworms x 5
Banded Sampson Stretch or Couch Stretch x 60 seconds/side
Strict Pullups x 10
PVC Passthroughs x 10
Then…
Power Clean Warmup:
Deadlift x 7
Clean High Pull x 7
Muscle Clean x 7
High Hang Power Clean x 7
Power Clean x 7
Metcon
Metcon (Weight)
Every 4 minutes, for 20 minutes (5 sets) for max load:
400/350 Meter Row
6 Pullups
6 Power Cleans
*Athletes may only take 6 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.
*Please note total load successfully lifted across all 5 sets.
*Athletes may use as much time as they would like to accomplish the work in each period, but only cleans completed in the 4 minute window count toward total score.
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