Come As You Are

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

3 Sets:

10 DB Upright Row (5/side)

10 Plate Hops

10 Cossack Squats (5/side)

then…build to Squat Clean weight.

Metcon

Metcon (Time)

Complete 8 Rounds for Time:

5 Pullups

5 Burpee Box Jump-Overs (24/20)

5 Squat Cleans (135/95)
*Time Cap: 15 Minutes

Weightlifting

Hang Clean (5 x 4 (building))

*These should be done as POWER cleans.

***Start light (60-70%) and build as you feel.