Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1:00 Bike
1:00 Jog
1:00 Banded Hip Distraction
then…
2 Rounds:
10 Prisoner Kang Squats
10 Scorpions
*Barbell Prep (after Metcon)
Burgener Warmup
3x High Hang Clean + 3 Hang Clean + 3 Clean + 3 Push Press
Metcon
Metcon (2 Rounds for time)
Complete the Following:
Row:
5 sets
500/400 MeterRow
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-
Weightlifting
Cluster (8,6,4,2,2)
Squat Clean
directly into…
Thruster
8 Clusters
6 Clusters
4 Clusters
2 Clusters
2 Clusters
-Rest as needed in between sets-
*These will be cycled. Move up in weight each set and build to a heavy set of 2
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.
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