Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-into-
8:00 Clock
10 Hand Release Pushups
20 Alt V-ups
10 Calorie Row
20 Step Back Lunges
Accessory Work
Turkish Get-Ups
3 x 5 per arm
Weightlifting
Power Snatch (10 x 2)
Power Snatch Doubles
-Complete 10 Sets (EMOM 10)
– focus on form and don’t add weight unless it feels good and looks good.
– Speed under the bar is key. Work on consistency with landing and foot work.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 Calorie Bike
10 American KB Swings
crossfitnorthcloud.com 