Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
50 Plate Hops
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Jumping Air squats
Weightlifting
Clean and Jerk (2+2 x 2, 2+1×2)
2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean
2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean
– Catch the Power Clean at Parallel with a 1-second pause in receiving position –
Metcon
Metcon (Time)
Complete For Time:
25 DB Bench Press (50/35)
50 Wallballs (20/14)
150 Double-Unders
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