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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