Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-into-
2 Rounds
1:00 Bike
10 banded air squat
10 Ring Row
10 Half kneeling Single arm dumbbell press R/L
Weightlifting
Snatch (6 x 3)
Hit 6 sets of 3 singles.
This does not include your warm up sets.
– Hit a set every 90 seconds.
Paused Front Squat (5 x 3)
“Bottoms Up” Front Squat
Metcon
Metcon (4 Rounds for reps)
“Tabata” – 20 Seconds On/10 Seconds Off
1-Ski
2-Devil Press
3-Single-Unders
4-Weighted Box Stepups
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