Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2Rounds:
20/15 Calorie Ski
15 Banded Good Morning
10 Single Arm DB Thrusters
-Then-
Build to workout weight.
Metcon
Metcon (Time)
With a Partner, Complete:
100 Burpee Box Jump Overs (24”/20”)
*Every 2 minutes, including 0:00, perform 10Squat Cleans (115/80).
Rx+: Squat Cleans (135/95)
Weightlifting
Snatch Grip Deadlift (4 x 3 (Floating Deadlift))
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @ 105% 1 RM Snatch
3 Floating Snatch Deadlift @ 105% 1 RM Snatch
crossfitnorthcloud.com 