Butterfly

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

200 Meter Jog

10 Banded Lat Pulldowns

5 Strict Pull Up

10 Goblet Squats

Weightlifting

Front Squat + Jerk ((3 + 1) x 3 (building))

*From the Rack
*These should be slightly heavier than what you did last week on this weightlifting

Set 1: 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean

Set 2: 3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Set 3: 3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean

Metcon

Metcon (Time)

With a partner, complete the following for time:

50/45/40 Calorie Assault Bike

10 Rope Climbs

50 Deadlifts (225/155)

10 Rope Climbs

50/45/40 Calorie Assault Bike
Rx+:

With a Partner:

50/45/40 Calorie Assault Bike

10 Legless Rope Climbs

50 deadlifts (315/225)

10 Legless Rope Climbs

50/45/40 Calorie Assault Bike

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