Let Her Cry

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

CrossOver Symmetry Activation


2 Rounds:

50 Single Unders

20 Red Band Pullaparts

15 Prisoner Kang Squats

10 Snatch Grip Behind the Neck Push Press

5 Strict Pull Ups


Snatch (5 x 3 @ 70-85%)

*There should be no misses here. All confident singles with 5 seconds rest between reps within each set

*build by feel within the range

Snatch Pull (3 x 3 @ 100%+)

* Stay tight and finish in the triple extension position


Metcon (Time)

2 Rounds for Time Of:

96 Double Unders

24 Single-Arm Hang DB Snatch (50/35)

12 Pullups

8 Bar MU instead of PU.


Time Cap: 10 Minutes


This workout is all about maintaining control and your heart rate on the snatches.

Be aggressive and focus on breathing through each motion. Don’t redline.

Consistency (within 30 seconds) on each round is the goal.


Double unders are ideally done in 1-2 sets for the 96.

Goal for Bar Muscle ups or Pullups is 2-3 sets with a strong and aggressive pull and or turn over on the bar.

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