Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
then…
2 Sets:
10 Barbell Good Mornings
10 Strict Press
10 Romanian Deadlift
then…
3 Sets @ Lightweight:
1 Clean Deadlift + 1 Below-the-Knee Hang Clean + 1 Front Squat + 1 Push Jerk + 1 Jerk
Weightlifting
Clean and Jerk (Heavy 1-Rep – 3 Singles @85% EMOM)
15:00 total:
Build to a heavy single in 10 minutes.
-Rest 2:00-
Then…
Clean & Jerk:
3×1 @85% of Heavy Single Clean and Jerk
* Complete 1 rep on the minute for 3 sets *
Metcon
Metcon (Time)
Complete 4 Rounds for Time:
20 Alternating Pistols
20 Alternating DB Clean & Jerk (50/35)
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