Drunk Dial

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

Burgener “Clean” Warmup

3x High Hang + 3 Hang + 3 Clean

5 Zombie Front Squat

5 Front Squats

5 Pause Front Squats

5 1 1/4 Front Squats

5 Pin Squats

3x 10 Second Eccentric Squats

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Weightlifting

Power Clean (3,3,2,2,2,1)

3 Power Clean @ 65%

3 Power Clean @ 65%

2 Power Clean @ 70%

2 Power Clean @ 70%

2 Power Clean @ 80%

1 Power Clean @ 85%

Metcon

Metcon (Time)

Complete For Time:

100-70-50

Double Unders

16-12-8

Strict Pullups