Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Row
then…
2 Rounds of:
10 Waiter Squats (5 each side)
10 Single Arm DB Hang Clean & Jerk (5 each side)
5 Inchworms
then…
2 Rounds of:
5 Clean High Pulls
5 Muscle Clean
5 High Hang Power Clean
5 Strict Press
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Wallballs (20/14)
5 Power Clean and Jerks
1st 6 Rounds – 115/75
2nd 6 Rounds – 135/95
3rd 6 Rounds – 155/105
4th 6 Rounds – 165/115
*Partners cycle through full rounds, one at a time.
**Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
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