Meet Virginia

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Row (Easy to Moderate)

7 Cossack Squats (each side)

7 Single Arm Dumbbell Presses (each side) (light)

Weightlifting

3 Position Clean + Jerk (4 x 1+1+1+1)

1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 73% of 1rm Clean & Jerk

1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 78% of 1rm Clean & Jerk

*Percentages based off of 1-RM Clean & Jerk

Metcon

Metcon (Time)

In teams of 2 or 3, complete in Conga Line Style:

30/24 Calorie Bike

30 Shoulder-to-Overhead (115/80)

30/24 Calorie Row

30 Wallballs (20/14)

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