Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2:00 Bike


2-3 Rounds:

7 Single Arm KB Swings

7 Single Arm DB Press

:30 Plank Hold (Hands)


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


Power Snatch (1-Rep)

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


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: