Crossfit North Cloud – CrossFit
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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