Scotty Doesn’t Know

Crossfit North Cloud – CrossFit

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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 @ 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