Crossfit North Cloud – N.C. Kids
Warmup
Warmup (No Measure)
3:00 Row
then…
2 Sets:
5 Inchworms
10 Reverse Lunge w/Twist
15 Plate Hops
10 Alt. V-Ups
5 Ring Rows
Weightlifting
Clean and Jerk (Clean and Jerk (5 x 2)
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE)
Metcon
Metcon (3 Rounds for reps)
Complete 4 Rounds for Max Reps:
AMRAP 3 Minutes
12/9 Calorie Row
12 Toes-to-Bar
-Max Power Snatch in remaining Time-
-Rest 1:00 b/t sets-
crossfitnorthcloud.com 