Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
2:00 Run or Row
then…
2 Sets:
15 Plate Hops
10 Cossack Squats (each direction)
5 Inchworms
Metcon
Metcon (4 Rounds for reps)
EMOM x 16 Minutes: (4 Rounds)
Min 1: 10 Pushups
Min 2: 15 Air Squats
Min 3: 20 Reps Hang Dumbbell Snatches
Min 4: Rest
Weightlifting
Hang Clean + Clean + Jerk
*This is a complex, the barbell may not come to rest on the ground.
crossfitnorthcloud.com 