Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Bike
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
Metcon
Metcon (2 Rounds for time)
In Conga Line Style, with a partner, complete:
3 Rounds Each:
1000/800 Meter Bike Erg
5 Squat Snatches (135/95)
-rest 5:00-
3 Rounds Each:
500/400 Meter Row
5 Squat Cleans (165/110)
Rx+:
Squat Snatch (155/105)
Squat Cleans (185/125)
Accessory Work
Metcon (No Measure)
3-4 Rounds:
10 Ring Row – feet elevated
15 Standing Tricep Extension w/ band
15 Incline Dumbbell Curls
15 Overhead Plate Situps
20 sec plank/20 sec side plank (left)/20 sec side plank (right)
15 KB Front Rack Marches Steps (each side)
-Rest 1-2 min b/t round-