Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Single Arm High Pull R/L
10 Kang Squats
-Then-
Build to Power Clean weight.
Metcon
Metcon (4 Rounds for reps)
20 Minute EMOM
(4 Rounds):
Minute 1: 200 Meter Run
Minute 2: 8 Pullups/4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Ski
Minute 5: Rest
Accessory Work
Metcon (No Measure)
3 Rounds:
25′ KB Overhead Carry (each arm)
10 Landmine RDL (each leg)
5 Pushup to Downward Dog
crossfitnorthcloud.com 