Crossfit North Cloud – CrossFit
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.
crossfitnorthcloud.com 