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.
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