Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Ski (easy)
20 second Hollow Hold
20 Static Bar Hang
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
Weightlifting
Clean Pull + Clean ((1+1)x3)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
Metcon
Metcon (Weight)
With a partner, complete the following for total weight lifted in 10 Rounds (total).
12/9 Calorie Assault Bike
*6 Squat Cleans (choose your weight)
Workout Flow:
Partner 1: Bike
Partner 2: Squat Cleans (6 attempts)
*When both finish, switch. Continuing until both partners have completed 5 rounds of each.
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