Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
Then…
2 Sets:
200 M. Jog
10 Thread the Needle (each side)
10 Prisoner Kang Squats
10 DB Hang Clean (Light)
Weightlifting
3 Deadlift + 2 Hang Clean + 1 Clean (E2:00 x 5: 1 Rep)
Complete this as a complex, no pause on the ground in between movements.
Every 2:00 for 10 Minutes (5 sets)
Complete 1 Rep of the following complex:
3 Deadlifts
2 Hang Cleans (Above Knee)
1 Clean (Power OR Squat)
*Build to a heavy 1-rep for the complex.
Metcon
Metcon (Time)
Complete 4 rounds for Time:
400 Meter Run
15 American KB Swings (53/35)
10 Double DB Box Step-Overs (50/35) (24/20)
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