Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Jog (Easy)
then…
2 Sets:
5 Overhead Squats
5 Thrusters (start at light weight and build)
5 Inchworms
5 Power Cleans (start at light weight and build)
10 Ring Rows
then…
Build to starting weight for barbells.
Metcon
Metcon (Time)
Complete For time:
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (115/80)
10 Power Cleans (165/110)
10 Chest-to-Bar
Run 800 Meter
10 Chest-to-Bar
10 Power Cleans (165/110)
10 Thrusters (115/80)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (115/80)
Rx+:
Complete For Time:
10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)
Accessory Work
Metcon (No Measure)
2 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Standing Alternating DB Curl
(each side)@ moderate weight – maintain quality
-Rest as needed between rounds-
crossfitnorthcloud.com 