CrossFit – Fri, Dec 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

3-5 Minute Bike (start easy and build speed)

Then…

3 sets:

5 inchworms

10 air squats

Metcon

Metcon (Time)

With a Partner, Complete for Time:

42-30-18

Calorie Assault Bike

Thrusters (95/65)

*Partition Reps as Desired

**Ladies Calories: 36-24-12
Rx+:

Thrusters (135/95)

Weightlifting

Clean and Jerk

3 Power Clean + 2 Jerk @ 60% 1 RM Power Clean

3 Power Clean + 2 Jerk @ 65% 1 RM Power Clean

2 Power Clean + 2 Jerk @ 70% 1 RM Power Clean

2 Power Clean + 2 Jerk @ 70% 1 RM Power Clean

1 Power Clean + 2 Jerk @ 75% 1 RM Power Clean

1 Power Clean + 2 Jerk @ 75% 1 RM Power Clean

1 Power Clean + 2 Jerk @ 80%+ 1 RM Power Clean