Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete 1-2 Sets:
1:00 Jog (increase pace each set)
:20-:30 Handstand Hold
10 Dbl DB Strict Press
Metcon
Metcon (5 Rounds for time)
Complete 5 Sets For Times:
400 MeterRun or 500/450 Meter Row
10 Handstand Push Ups
-rest 1 minute b/t sets-
Rx+:
15 Strict HSPU
Weightlifting
Power Clean (10, 8, 6, 4, 2)
Complete the Following:
10 Power Clean
8 Power Clean
6 Power Clean
4 Power Clean
2 Power Clean
-Rest as needed in between sets-
*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!
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