Unforgettable

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 2 Sets:

1:00 Ski/Row/Bike

20 Alt. Leg V-Up

15 Good Mornings

10 Kip to Swing

5 Knee to Chest

Weightlifting

Snatch Balance (1,1,1,1)

Percentages at % of 1-RM Snatch:

1 x @85%

1 x @90%

1 x @95%

1 x @95%+

*Complete lighter warmup sets before getting to the working sets above

Snatch (3 x 1 (Across))

Snatch:

* Work up to 75-80% for the day, then perform 3 perfect singles in that percentage range.

*rest 60 seconds between sets of singles.

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Times: (1 Set every 7 Minutes)

20/16 Calorie Row

20 GHD or AbMat Sit Up

20/16 Calorie Row

20 Toes to Bar
Rx+:

2 Sets for Times: (1 Set every 7 Minutes)

25/20 Calorie Row

25 GHD Sit Up

25/20 Calorie Row

25 Toes to Bar

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