Crossfit North Cloud – CrossFit
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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