That’s All She Wrote

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Cardio (last :30 fast)

then…

2 Rounds:

10 Single Leg RDL (5/side)

5 Pushup to Downward Dog

10 Cossack Squats (5/side)

5 Kang Squats

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets (20:00 Total)

12 Toes to Bar

8 Burpee box jump overs (24″/20″)

4 Power cleans (155/105)
Rx+:

Every 4:00 x 5 sets

15 Toes to Bar

10 Burpee box jump overs (24″/20″)

5 Power cleans (185/125)

Target Time: Sub 3:00

Time Cap Each Set: 3:30

Weightlifting

Front Squat (5 x 5 (Ascending))

5 Front Squats x 5 sets

**Aim to end around 90-95% of 1RM Clean…

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