Crossfit North Cloud – CrossFit
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
crossfitnorthcloud.com 