Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Cardio
10 Goblet Squats (light)
10 V Ups
5 Scorpions (per side)
5 Inchworms
Weightlifting
3-Position Clean (4 x 1)
3-Position Clean
Every :90, complete 1 rep of the complex:
3 Position Cleans (High, Above Knee, Floor):
*Aim for approximately 70% of 1-RM Clean.
*You choose the weight, this will go quickly.
Metcon
Metcon (AMRAP – Reps)
20 Minute Partner AMRAP:
200 Wall Balls (20/14)
150 GHD Or AbMat Situps
100 Burpee Box Jump-Overs (24/20)
then…
Max Calorie Row in remaining time
*Partner must do 50 double unders or 100 Single-Unders to switch in (Perform while the other person is working)
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