Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
1:00 Run
1:00 Ski
50 Single unders
10 Strict Pull Up
5 Inchworms
5 lateral box step ups (each side)
Weightlifting
Push Jerk (2×3, 3×3)
Jerks From The Rack:
– 2×3 reps @ 80% 1RM Jerk
– 3×3 @ 85% 1RM Jerk
– rest 60-90 seconds between sets –
Metcon
Metcon (Time)
Complete for time, partitioned ANY way:
300 Double Unders
30 C2B Pullups
Rx+: Bar Muscle-Ups
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