Fergilicious

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

Then…

2-3 Rounds:

7 Single Arm KB Swings

7 Single Arm DB Press

:30 Plank Hold (Hands)

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets For Times:

20 Hang Dumbbell Snatches (50/35)

20/15 Calorie Assault Bike

20 Hang Dumbbell Clean and Jerks (50/35)

20 Pushups

-Rest 3:00-

*2nd Set: Reverse Order

Weightlifting

Power Snatch (1-Rep)

Every :30 for 10 Sets: 1 Power Snatch (building)

then…

3 Singles @ 80-85% of heaviest single today.

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