Back to school, back to school, to prove to Daddy that I’m not a fool!

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


5 minute bike (start easy and increase intensity each minute)


2 Rounds:

10 Banded Air Squats

10 alternating DB clean and jerks (light/moderate)

5 step-ups (each side)

10 Single DB Suitcase deadlift (light/moderate) (each side)


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

50 Dumbbell Snatches (50/35)

50 Push Ups

50 Wallballs (20/14)

50 Push Ups

50 Dumbbell Snatches (50/35)

Target Rounds: 1+


This is an “Openish” style workout where we want you to move with a purpose and make calculated rest to ensure you are able to finish 1 round.


Dumbbell snatch: use a weight light enough where you could hit 20+ reps without stopping. Switching in the air is ideal but not necessary if you keep moving.

Push Ups: These should be broken up early to avoid burning out and you should rest on knees to prevent additional time under tension on arms.

Quick small sets or descending rep schemes always help for longevity and good pacing.

On Wallballs, push for larger sets. Make some time up here to give yourself time on the second set of Pushups.

In order to finish 1 round you need to finish each movement under 3:00. This is a great way to keep on track and have a goal for each movement!

Accessory Work

Metcon (No Measure)

3 Rounds

45 sec side plank (each side)

20 Flutter Kicks

20 v-ups

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