Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Machine (your choice)
1:00 Thoracic Can Opener
20 Shoulder Taps in Handstand or Plank
10 Dumbbell Suitcase Deadlifts (moderate) (each side)
5 One Arm DB Hang C&J/side
10 Kip to Swing,
5 Strict Pull Ups
Metcon
Metcon (Time)
Complete 5 Rounds For Time:
3 Wall Walks
11 Deadlift (225/155)
3 Wall Walks
7 Chest-to-Bar
Weightlifting
Hang Clean + Clean (3 x 8 reps)
(athlete will execute one clean from the hang position, and then one from the floor)
1 Power Clean + 1 Hang Power x 4 x 3 workout sets
– These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.
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