Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Banded Shoulder Distraction/side
1:00 Banded Palloff Hold/side
Then…
2 Rounds:
200 M. Run
10 Light American KB Swings
10 Lunge W/Twist
10 Banded Chops/side
Metcon
Metcon (4 Rounds for reps)
Complete 4 Rounds for Max Reps of:
AMRAP 5:
15/10 Calorie Assault Bike
20 DB Box Stepovers (55/35) (24/20)
Max DB Hang Snatches (55/35) in remaining time
-Rest 1:00-
*Only score the Reps of DB Hang Snatch EACH Round!
*You should have at the least 1 minute of Snatches each time through!
Accessory Work
3 Sets:
20 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
1:00 Side Plank R/L
crossfitnorthcloud.com 