6 Years of CrossFit

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

1,000 M Team Rowling (Time)

Stop Every 100 for burpees

Warm-up (No Measure)

then…

Class Clean Warmup: Empty Barbell OR PVC

5 Reps of Each:

Clean Deadlift

Clean High-Pull

High Hang Clean

Hang Muscle Clean

Hang Muscle Clean

Power Clean

Front Clean

Squat Clean

Weightlifting

Clean (EMOM 15: 1 Clean (Ascending))

Every minute on the minute, complete 1 Clean building to today’s heavy.

Metcon

First Day @ 12:11 -Concordia (Time)

For Time:

Row 250 Meters

Then…

15-12-9

Squats

Push-ups

Ring Rows

Row 250 Meters