Teenage Dirtbag

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Couch Stretch/Side

1:00 Banded Hip Distraction/Side

1:00 Banded Shoulder Distraction/Side

2 Sets:

10 KB Swings

10 Goblet Squats

10 KB Strict Press

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

400 M. Run

30/24 Calorie Row

20/16 Calorie Bike

-Rest 2 minutes b/t sets-

Weightlifting

Power Snatch (5 x 3)

3 Power Snatch @ 60%

3 Power Snatch @ 70%

3 Power Snatch @ 75%

3 Power Snatch @ 80%

3 Power Snatch @ 85%

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