Congratulations

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (your choice)

30 Single Unders

20 Plate Hops

10 Russian Kettlebell Swings (moderate/heavy)

10 DB Sotts Press (5/side)

Metcon

Metcon (Time)

With a partner, complete:

150 Double Unders (each-complete at the same time)

30 Handstand Push Ups (split)

30 Power Cleans (155/105) (split)

30 Handstand Push Ups (split)

150 Double Unders (each-complete at the same time)
With a partner, complete:

150 Double Unders (complete at the same time)

30 Strict Handstand Push Ups (split)

30 Power Cleans (205/135) (split)

30 Strict Handstand Push Ups (split)

150 Double Unders (complete at the same time)

Weightlifting

Clean and Jerk (Heavy 1-Rep)

*Take 10 Minutes to build to a heavy single.