Chloe Kim

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Rounds:

10 Red Band Pullaparts

10 PVC Muscle Snatch

10 PVC OH Squat

then…

Build to Snatch Weight #2

Metcon

Metcon (3 Rounds for reps)

Every 4:00 for 3 Rounds:

21/15 Calorie Bike

15 Pullups

*Max Reps Squat Snatch in remaining time

**Snatch weights:

Round 1-(95/65)

Round 2-(115/80)

Round 3-(135/95)
Rx+:

C2B Pullups

Squat Snatch Weights:

Round 1-(135/95)

Round 2-(155/105)

Round 3-(185/125)

Weightlifting

Front Squat (7 x 3 @ 83%)

3 Front Squats x 7 sets @ 83% of 1RM Front Squat

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