No Chill

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski Or Row (your choice) (easy/moderate)

10 Pushup to Downward Dog

20 shoulder taps in push up plank

25-50′ overhead walking lunge (start with empty bar and slowly add weight)

Weightlifting

Snatch Balance ((1 + 1) x 5)

1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

** Pause for 2 seconds in the bottom of the squat (1st rep of each set)

Metcon

Metcon (5 Rounds for reps)

With a partner, complete 5 rounds of:

3 Minute AMRAP:

30 Pushups

20 Overhead Walking Lunges (95/65)

10 Synchronized Burpees over the Bar

-rest 1:00-

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