Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3 sets:
12/8 Calorie Ski (easy to moderate)
8 Power Cleans (empty bar)
0:30 Handstand or Static OH Hold
Weightlifting
Bench Press (5,5,4,4,3,2,1,1,1)
Warmup Sets:
5,5,4,4
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 10/10 RPE
Metcon
Metcon (2 Rounds for reps)
AMRAP 6 Minutes:
3, 6, 9…
Power Clean (Moderate)
*50’ OH DB Walking Lunge after each set
-Rest 3 Minutes-
AMRAP 6 Minutes:
2, 4, 6…
Power Clean (Heavier)
*50’ OH DB Walking Lunge after each set