Without Me

Crossfit North Cloud – CrossFit

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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.

High-Hang Snatch (5×1)

Hang Snatch (5×1)

Snatch (5×1)

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