Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2-3 rounds:
10 banded good mornings
5 lateral box step ups (each side)
10 Step Back Lunge (each side)
Metcon
Metcon (Time)
With a Partner, Complete For Time:
30 DB Box Stepovers (50s/35s) (24/20)
60 Dbl DB Snatch (50s/35s)
240 Double-Unders
60 Dbl DB Snatch (50s/35s)
30 DB Box Stepovers (50s/35s)
Weightlifting
Clean and Jerk (2,2,1,2,2,1)
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk