Crossfit North Cloud – CrossFit
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%
crossfitnorthcloud.com 