Crossfit North Cloud – CrossFit
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)
crossfitnorthcloud.com 