Party In the U.S.A.

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3x :20/:10 Bike


3 Rounds:

5 Inchworms

10 Cossack Squats (total)

10 PVC Passthrough

10 Bent Over Rows (total)


High-Hang Snatch (2×3@65%, 3×3@70%)

Take about 5 Minutes to Warmup with the following Snatch Accessory Lifts (5 reps each):

-Snatch Deadlift

-Snatch Pull

-High Hang Muscle Snatch

-Snatch Push Press

-Snatch Balance

3 High Hang Snatch x 2 sets @65% of 1RM Snatch

3 High Hang Snatch x 3 sets @70% of 1RM Snatch


Metcon (3 Rounds for time)

3 Sets for Times:

20 Push-Ups

40 Air Squats

80 Double-Unders

40 Air Squats

20 Push-Ups

-Rest 3:00 btwn sets-

3 Sets for Times:

25 Push-Ups

50 Air Squats

100 Double-Unders

50 Air Squats

25 Push-Ups

-Rest 3:00 btwn sets-


Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

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