Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1 Minute Easy Row
5 Single Arm Suitcase Dumbbell Deadlifts (each side) (light/moderate)
5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate)
5 Box Stepups/Leg
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
3-6-9-12. . .
Devil Press (2×50/2×35)
*10 Box Jump Overs (24/20) after each set of Devils Press
Weightlifting
Clean + 2 Front Squats + Jerk (E2MOM x 5 (10 Minutes))
Completed as a Barbell Complex
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