Sound Of Madness

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds of:

1:00 min row

6 Russian Babymakers

8 Half-Kneeling KB Push Press/arm

10 Single Arm KB Front Squats


2 Snatch Deadlift + Hang Snatch (5 x 1)

2 Snatch Deadlift + 1 Hang Snatch x 5 sets.

– Work up to a heavy in 5 working sets (not a max)

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

– Take 8-10 minutes to complete sets.

-Can be power OR Squat Snatch


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

20 DB Hang Clean & Jerk (50/35)

200 Meter Run

20 AbMat Situps

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