Purple Pills

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

1:00 Ski (Increase pace every :20)

10 Inchworm w/Push Up

:30 Handstand Hold

10 Single Arm Suitcase Deadlift R/L (Moderate)

-Then-

Build to Power Clean weight.

Metcon

Metcon (3 Rounds for reps)

Complete the following for

Max Reps:

AMRAP 3 Minutes:

3 Power Cleans (155/105)

2 Wall Walks

-rest 3:00-

AMRAP 3 Minutes:

6 Power Cleans (135/95)

2 Wall Walks

-rest 3:00-

AMRAP 3 Minutes:

9 Power Cleans (95/65)

2 Wall Walks
Rx+:

AMRAP 3 Minutes

3 Power Cleans (185/125)

3 Wall Walks

-rest 3:00-

AMRAP 3 Minutes

6 Power Cleans (155/105)

3 Wall Walks

-rest 3:00-

AMRAP 3 Minutes

9 Power Cleans (115/80)

3 Wall Walks

Gymnastics

Metcon (No Measure)

Kipping Toes To Bar

4 sets @25%

-rest 30 seconds between sets-

—rest 90 seconds–

3 sets @30%

-rest 30 seconds between sets-

—rest 90 seconds–

2 sets @35%

—rest 2 minutes —

Max effort PVC Forward Wrist Rolls w 5 lb plate

**If your 1RM is 20 Toes to bar you will take % off of that.

complete 4 sets @25% & rest 30 sec between each

of the 4 sets. Then rest 90 sec before going to

3 sets @30%

Accessory Work

Metcon (No Measure)

3 sets:

10 Renegade Row

5 Tall Box Jumps

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