White Trash Story

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Machine Cardio

10 Hanging Scap Retractions

30 sec. Plank (Elbows)

5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)

into –

3 Rounds (empty barbell)

3 Clean Deadlifts

3 Muscle Cleans

3 Hang Power Cleans

6 Kip to Swings

into –

Build to starting weight power clean

Metcon

Metcon (Time)

In Teams of 2, complete for time:

25/20 Cal. Bike & 25/20 Cal. Ski

40 Power Cleans (185/125) (split)

25 Synchro Toes-to-Bar

25/20 Cal. Bike & 25/20 Cal. Ski

30 Power Cleans (205/135) (split)

25 Synchro Toes-to-Bar

25/20 Cal. Bike & 25/20 Cal. Ski

20 Power Cleans (225/155)

25 Synchro Toes-to-Bar

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