Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00-2:00 Easy Bike
20 Upright DB Rows
20 Alt. V-Ups
Metcon
Metcon (3 Rounds for time)
Complete 3 Sets for Times: (1 Set every 8 Minutes)
25/20 Calorie Row
500m Run
25/20 Calorie Row
Rx+:
Complete 3 Sets for Times: (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row
Weightlifting
3-Position Clean (2×1, 3×1)
3-Position Clean
Sets and %’s:
1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean
Accessory Work
Metcon (No Measure)
3 Sets: (Supersets)
3×10 Landmine Row (each side)
3×10 Alt. DB Hammer Curl (each side)