Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
12/10 Calorie Row (moderate)
10 Hanging Scap Retractions
8 KippingSwing
6 Hanging Knee Raises
10 Air Squats
10 Single Arm Dumbbelll High Pull (each side) (Light/Moderate)
-Then-
Build to Power Clean Weight
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Weightlifting
Kettlebell EMOM: (4 Rounds for reps)
For 12 Minutes (4 Rounds):
Minute 1: 4 Kettlebell Hang Snatches (Right Arm) + 4 Kettlebell Hang Snatches (Left Arm) (53/35)
Minute 2: 4 Kettlebell Hang Clusters (Right arm) (53/35)
Minute 3: 4 Kettlebell Hang Clusters (Left arm) (53/35)
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