CrossFit – Tue, Jan 24

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

Complete:

1:30 Bike or Run

5 Inchworm with push up

10 Kang Squats

15 Plate Hops

Metcon

Metcon (Time)

With A Partner, Complete the Following:

150/135/120 Calorie Assault Bike

*Every minute on the minute (Including 0:00) perform 5synchro lateral burpees over the bar

Weightlifting

Power Snatch + OHS (10,8,6,4,2)

5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE

4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE

3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE

2x 1 Power Snatch + 1 Overhead Squat @9/10 RPE

*Rest as needed in between sets.

*These will be cycled.

*Move up in weight each set and build to a heavy set of 2.

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