Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Run or Bike
10 Goblet Squats
10 Strict Press
25 Plate Hops
Metcon
Metcon (2 Rounds for time)
2 sets (1 set every 5 minutes):
20/16 Calorie Row
20 Wall Balls (20/14)
80 Double-Unders
Rx+:
2 sets (1 set every 5 minutes):
25/20 Calorie Row
25 Wall Balls (20/14)
100 Double Unders
Target Time: sub 3:30
Time Cap: 4:45
Weightlifting
Lifting is at EMOM 15:
Minutes 1-5: 1xHigh Hang Snatch (Pockets)
Minutes 6-10: 1x Hang Snatch (Above Knee)
Minutes 11-15: 1x Snatch
*Can be power OR squat.
*Work up in weight through the 5 minutes.