Remedy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute Row *Easy pace

10 Situps

1 Minute Ski *Easy Pace

50 Single Unders

1 Minute Row *Moderate Pace

10 Pushups

1 Minute Ski *Moderate Pace

50 Single Unders

1 Minute Row *Hard Pace

10 Pullups

1 Minute Ski *Hard Pace

50 Single Unders

Metcon

Metcon (5 Rounds for reps)

5 rounds

1 minute Max Calorie Row

1 minute Max Single-Arm DB Hang Clean & Jerk (50/35)

1 minute Max Calorie Ski

1 minute Max Double-Unders

-1 minute Rest-
TARGET SCORE

Target Reps each set: 130+

STIMULUS

This is a big aerobic piece! Learn about pacing and how much you can push as you get into later rounds.

WORKOUT STRATEGY & FLOW

Calorie Row: Aim for 1100/900+ calorie/hour.

Stay aggressive!

DB Hang Clean & Jerk: Try to hang on throughout the entire minute if possible!

Calorie ski: Aim for 1000/800+ calorie/hour. Stay aggressive!

Double Unders: Try to hang on for the entire minute if you can.

Accessory Work

3 Rounds:

5 Turkish Get Ups R/L

10 Curtsy KB in front Rack R/L

10 Ring Row

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