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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio (your choice)

then…

2 Sets:

10 Step Back Lunge R/L

5 Box Step Up R/L

10 Shoulder Taps (Handstand or Plank)

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting

Metcon (Weight)

Every :30 for 15 Minutes (30 Sets):

1x Clean & Jerk (you choose the weight)
30 seconds will feel like a long time to start…so, keep that in mind!

You can choose your weight for each set and can choose to change as little or as much as you want.

Your score is the total weight lifted across all sets.

*If you fail an attempt you must wait until the next :30 window, you cannot reattempt a missed lift.

Clean and Jerk (30 x 1 (choose weight))