Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
then…
2 rounds:
5 Squat Jumps
10 Sumo Deadlift High Pulls
15 Plate Hops
10 Good Mornings
5 Pushups
Weightlifting
Clean and Jerk (1-RM (End of Cycle))
Clean & Jerk for Max Load:
– Today is the day to go for that 1-RM. We are at the end of our Clean & Jerk Cycle.
* Rest a little longer than normal between sets when you reach heavier sets.
*Power or Squat, Push or Split Jerk are acceptable today!
Metcon
Metcon (Time)
Buy-In: 40/30 Calorie Row
then…
4 Rounds:
15 Toes To Bar
10 Thrusters (95/65)
30’ Overhead Walking Lunge (95/65)
TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 15 minutes
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