Crossfit North Cloud – N.C. Kids
Warmup
Warmup (No Measure)
2:00 Row or Bike
then…
3 Sets:
10 Cossack Squats (5/side)
10 Light DB Snatches
10 Scorpions (5/side)
Metcon
Metcon (4 Rounds for reps)
Complete the 4 Sets:
AMRAP 3:
200 Meter Run
10 Power Snatches
Max Reps of Burpees over the Bar in remaining time.
-Rest 1:00-
Weightlifting
Clean Pull + Clean (5 x 1+1+1)
1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 9/10 RPE
crossfitnorthcloud.com 