Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Jog
10 Hanging Scap Retraction
5 Strict Pull Up
10 Single Arm Press R/L (Light-Moderate)
Metcon
Metcon (Time)
With a Partner, complete 5 Rounds for Time:
200 Meter Partner Run
20 Synchro DB Hang Clean & Jerk (50/35)
Weightlifting
Power Clean (5,4,3,2,1)
*Touch & Go on all sets
5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%