Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
6 Shuttle Jogs
Metcon
Metcon (Time)
Complete 5 Sets:
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Assault Bike
-Rest 2 minutes between Sets-
Accessory Work
Metcon (No Measure)
2-3 Rounds:
10 DB Snow Angel Raise @ light weight
:30 GHD Face Up Hold
1 set Barbell Curl 21’s @ moderate weight – maintain quality
10 Pistols
-Rest 1-2 min b/t round-
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