Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Couch Stretch
1:00 Tricep Smash
then…
2-3 Sets:
1:00 Bike or Run
15 Banded Good Morning
10 Single Arm High Pull R/L (Light-Moderate)
Weightlifting
Hang Clean (3-2-1-3-2-1-3-2-1)
*Rest as needed between sets
**Start around 70-75% of your max clean and work to a heavier weight through the waves.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 15:
15/12 Calorie Bike
5 Cleans (135/95)
Rx+:
20/15 Cal. Bike
Cleans @ (185/125)
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