Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
1:00 Bike (:30 Hard/:30 Easy)
10 Jumping Air Squat
-Then-
Build to Back Squat weight.
Metcon
Metcon (4 Rounds for time)
With a partner, complete:
4 Sets for Times: (1 set every 5 Minutes)
20/15 Calorie Ski
20/15 Calorie Row
(each at the same time)
10 Synchro Back Squats (185/125)
-rest remaining time-
*Back Squats are taken from the floor.
**Rx+: 24/18 Calories
Back Squats (225/155)
Weightlifting
2 Clean Pull + Power Clean + Jerk (4 x 1)
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean
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