Black Balloon

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 KB Front Rack Lunge

10 Back Extensions

10 Snatch Push Press

Weightlifting

Snatch Pull + Snatch (Hang Snatch Pull + Snatch Waves)

2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch

1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

Metcon

Metcon (3 Rounds for reps)

3 Sets For Reps:

AMRAP 5 Minutes

10-15-20-25….

Row (calories)

Ski (calories)

Bike (calories)

-Rest 2:00 between sets-

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