The Carter

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

5 Inchworm

5 V Push Ups

5 strict pull ups

10 empty bar power snatches

-Then-

Build to Power Snatch weight.

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

24/18 Calorie Run

12 Power Snatches (115/80)

6 Rope Climbs

-Rest 4:00-

AMRAPS 12:

24 AbMat/GHD Situps

12 Handstand Pushups

6 Clusters (135/95)
Rx+:

Snatch (155/105)

Legless

GHD

SHSPU

Clusters (185/125)

Accessory Work

Metcon (No Measure)

3-4 Rounds

10 Inverted Skull Crusher

10 Standing Barbell Curl

10 Med Ball GHD Sit Ups

40 Flutter Kicks (each side)

40 yd KB Front Racked Left/Overhead Carry Right (moderate weight)

40 yd KB Front Racked Right/Overhead Carry Left (moderate weight)

-Rest 1-2 min b/t round-

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