Live & Let Die

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

10 Banded Lateral Steps

10 Banded Monster Walks (Front/Back)

10 Banded Single Leg Glute Bridges R/L

10 Bird Dogs R/L

10 Banded Squats

2 Rounds:

10 V-ups

15 Banded Good Mornings

20 Lunge W/Twist

25 Single Unders

Weightlifting

3-Position Clean (E2MOM x 5)

3-Position Clean
Every 2:00, complete 1 Hang clean (mid thigh) + 1 Below the knee (2″) + 1 Full Clean

Complex is completed unbroken!

– Work up to a heavy for today in 5 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds of the EMOM:

1 – 50 Double-Unders

2 – 15/12 Calorie Ski

3 – 15 Overhead Squats (75/55)

4 – Rest

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