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Crossfit North Cloud – CrossFit

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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