Congratulations

Crossfit North Cloud – CrossFit

View Public Whiteboard

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: