Come Sail Away

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

1:30 Ski (Increasing Pace every :30)

20 Alt. Leg V-Up

15 Banded Good Morning

10 Single Arm Thruster R/L (Light)

10 Red Band Pullapart

10 Bird Dogs

-Then-

Build to MetCon Deadlift weight…

Metcon

Metcon (Time)

Complete For Time:

75 Wallballs (20/14)

25 Toes-to-Bar

25 Chest-to-Bar Pullups

25 Deadlift (275/185)
Rx+:

Complete For Time:

90 Wall Ball (20/14)

30 Toes-to-Bar

30 Chest-to-Bar Pullups

30 Deadlift (315/225)

TARGET SCORE

Target Time: 10 Minutes

Time Cap: 15 minutes

*This is a repeat from December 14th, 2020!

Weightlifting

Snatch (10 x 1 (Across))

Snatch:

Perform 10 singles at 85%-95% of 1RM Snatch

**Rest 60 seconds between sets**

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