Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2Sets:
1:00 Row (moderate)
5 Inchworm w/Push Up
10 Single Arm Dumbbell Thruster (light) (each side)
Metcon
Metcon (AMRAP – Reps)
Complete 16 Minute EMOM (4 Sets):
Minute 1: 8 Hang Kettlebell Snatches (total) (alternating) (53/35)
Minute 2: 2 Turkish Get Ups (53/35) (1 each side)
Minute 3: 8 Chest to Bar Pull-Ups + 8 Kettlebell Thrusters (both arms) (2×53/2×35)
Minute 4: 350/300 MeterBike-Erg
Rx+:
Complete 16 Minute EMOM (4 Sets):
Minute 1: 10 Hang Kettlebell Snatches (total) (alternating) (53/35)
Minute 2: 4 Turkish Get Ups (53/35) (2 each side)
Minute 3: 10 Chest to Bar Pull Ups + 10 Kettlebell Thrusters (both arms) (2×53/2×35)
Minute 4: 400/350 MeterBike-Erg
Weightlifting
Back Squat (2,4,6,8,10)
Complete the following:
2 Back Squat
4 Back Squat
6 Back Squat
8 Back Squat
10 Back Squat
*These will be ascending reps AND ascending weight.
**In between sets, perform 5 Seated Box Jump.
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