NC Athletics – 07122022

Crossfit North Cloud – N.C. Athletics

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike/Ski

10 Single Arm KB Push Press R/L (Light)

20 Alt. Leg V-Up

:30 Handstand Hold

Metcon

Metcon (5 Rounds for reps)

Every 4:00 for 5 Sets:

AMRAP 3:

12 AbMat Situps

9 Double DB Clean & Jerk

6 Toes-to-Bar

-Rest 1:00-

Weightlifting

Front Squat (EMOM 5 (5×1))

*5 Second Pause in bottom of squat.

Clean Pull + Clean + Jerk (EMOM 5 (5×1))