Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
400 M. Jog
then…
2-3 Sets:
10 Sotts Press
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Jerk
– 5 Muscle Clean
Weightlifting
Front Squat + Jerk (3 + 1 (x3))
*From the Rack
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Metcon
Metcon (Time)
Complete For time:
750m Row
35 Thrusters (45/35)
45 Pullups
35 Thrusters (45/35)
750m Row
Rx+:
Complete For time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row
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