Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Tall Cleans (empty bar)
10 Russian KB Swing (Light-Moderate)
-Then-
Build to 2nd Power Clean weight.
Metcon
Metcon (Time)
With a partner, complete the following in “Conga Line” style:
4 rounds (each):
5 Power Cleans (165/115)
200/150 Meter Run
-Rest 2 Minutes-
3 rounds (each):
4 Power Cleans (185/125)
200/150 Meter Run
-Rest 2 Minutes-
2 rounds (each):
3 Power Cleans (205/135)
200/150 Meter Run
*Conga Line-Partners cannot be on the same movement at the same time. Rest begins when Partner 2 completes their final run.
Rx+ Weights:
(185/125)
(205/145)
(225/155)
crossfitnorthcloud.com 