Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (your choice) (moderate)
25 Single Unders
10 Hanging Scap Retractions
3-5 Strict Pull Ups
20 Alt. Leg V-Up
Weightlifting
Metcon
Clean + Clean Panda Pull + Clean + Jerk (5 x 1+1+1)
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 9/10 RPE
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12 Minutes:
60 Double-Unders
3 Rope Climbs
15 AbMat or GHD Sit Ups
Rx+:
Complete AMRAP 12 Minutes:
80 Double Unders
4 Rope Climbs
20 GHD Sit Ups
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