N.C. Athletics #004

Crossfit North Cloud – N.C. Athletics

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Warm-up (No Measure)

3 rounds:

1:00 Machine

10 Burpees

10 Banded Lateral Side Step (Each Way)

– Part 2 – (together)

Modified Burgener Warm Up

* Use Empty Barbell

2 Sets:


5 x Clean Grip DL

5 x High Elbows

5 x Muscle Clean

5 x Push Press (behind the neck)

5 x Power Clean


Power Clean (10 x 1)

Technique work:

– For this we will use a weight range so you can go by how your body feels

– You can add weight or stay the same for each set (stay within the range)

– Focus on consistent landing position with active shoulders

– Rest as needed b/t sets

* try and go a little heavier than last set of 1.

* Complete a set every 1:00


Metcon (Time)

For Time:

100 Calorie Row

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