Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 Bike or Jog (start easy and build to moderate/fast by end of last set)

14-20 Alt. Leg V-Up

10 Hang Power Clean (start with empty barbell and build in weight each set)


Build to Hang Clean Weight


Metcon (4 Rounds for time)

With a Partner, Complete 4 Sets for Times:

20/15 Calorie Row & Ski (each at the same time – switch machine each set)

20 Synchro AbMat or GHD Sit Ups

40 Hang Power Cleans (135/95) (split)

-Rest 2 minutes between sets-


Metcon (Checkmark)

8-12 Minute EMOM:

Odd Minutes: 50 Foot Handstand Walk

Even Minutes: 10 Russian Pushups

*Scale Handstand Walk to 20 Box Handstand Shoulder Taps OR 10 Handstand Taps against wall.

**Russian Pushups: https://www.youtube.com/watch?v=a1s0rLOdTpg&feature=youtu.be

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