Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4:00 Easy Cardio
Then…
15 American KB Swings
15 Scorpions
10 Broad Jumps
10 Lunge w/Twist
5 Inchworms
The Burgener Warm-Up (No Measure)
3 sets of 3 of each movement, in this order:
1. Down and up
2. Elbows high and outside
3. Muscle Clean
4. Clean Land (2”,4”,6”)
5. Squat Clean Drop
6. Hang Power Clean
*Clean width Hook Grip everything!
Metcon
The Chief (AMRAP – Rounds and Reps)
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-Ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
*Do NOT pick up where you leave off each cycle. Start from the beginning each time.
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