Crossfit North Cloud – CrossFit
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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