Welcome to the Black Parade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Reverse Lunge w/Twist

:30 Handstand Hold

10 Single Arm Press R/L (Light-Moderate)

Metcon

Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

AMRAP 1 Minute 30 Seconds:

10/7 Calorie Bike

Max Wallballs (20/14)

-rest 1 Minute 30 Seconds-

Weightlifting

Snatch Pull + Snatch (3 x 1)

*Build up to first weight. Listed below are the “working sets”

1 Snatch Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch

1 Snatch Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch

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