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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


2 Sets:

200 M. Jog

10 Thread the Needle (each side)

10 Prisoner Kang Squats

10 DB Hang Clean (Light)


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 (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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