Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Sets:
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Pushup to Downward Dog
5 Box Jumps
Metcon
Metcon (Time)
For time:
3K Assault Bike
30 Toes to Bar
50 Dumbbell Snatches (50/35)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)
Weightlifting
Power Clean (3,2,1,3,2,1)
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean@ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean