Crossfit North Cloud – N.C. Kids
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Shuttle Run Jogs
10 Single Arm High Pull R/L (Light-Moderate)
5 Power Cleans
10 Jumping Lunges
Metcon
Metcon (4 Rounds for reps)
Complete “3-3-3-4” Intervals:
200 Meter Run
10 Power Cleans
Max Air Squats in Remaining Time
*3 Minutes Work-1 Minute Rest
**Last Interval Is 4 Minutes
Weightlifting
Metcon (No Measure)
3 Rounds:
1 set Barbell Curl 21’s @ moderate weight – maintain quality
10 Hollow Rocks
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