Beer’s On Me

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Run


2 Rounds:

10 Scorpions

10 Muscle Cleans

10 Broad Jumps


Power Clean warmup sets listed below…

Power Clean (3×3, 2×2, 3×1)

3 Power Cleans x 3 sets @45-50% 1RM Power Clean (1 set = 3 reps)

2 Power Cleans x 2 sets @50-55% 1RM Power Clean (1 set = 2 reps)

1 Power Clean x 3 sets @55-60% 1RM Power Clean (1 set = 1 reps)


Metcon (3 Rounds for reps)

With a partner, complete the following:

8 minute AMRAP:


Calorie Ski

Burpee Box Jump Over (24/20)

-rest 2 minutes-

6 minute AMRAP:


Calorie Row

AbMat/GHD Situps

-rest 2 minutes-

AMRAP 4 minutes:


Calorie Bike

Power Cleans (155/105)

*For all workouts, partner 1 is working at station 1 while partner 2 works at station 2. Partners switch when both partners are done, working up the ascending rep scheme as so.

Target reps each set: 130+, 110+, 50+


How to Pace: GRIND. These 3 back to back AMRAPs are a great workout set to finish the week with. We want you to stay working as much as possible and aim for consistent movement until each workout is over. The work is designed so you can stay moving and not worry about technical proficiency as much as some workouts.

How it should Feel: CARDIO. With the nature of the back to back workouts, the volume will likely add up resulting in cardiovascular system as being the limiting factor.


Bike/Row/Ski: We want moderate/fast to fast pacing on these through each workout.

Burpee Box Jump Overs & GHDs/AbMats: Be fast on these and try to get back to the machine quickly. The reps will add up 3-4 rounds in. Break quickly when needed and get back to work. Know that the AMRAPs will be over quicker than you realize.

Power Cleans: more time will likely be spent on these with the weight prescribed. Aim for a big hip drive in movements and be okay with not getting as many reps this AMRAP. The key here is how you begin each pull and reach triple extension with minimal arm involvement.

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