CrossFit – Fri, Apr 7

Crossfit North Cloud – CrossFit


Warmup (No Measure)

1-2 Sets:

1:30 Cardio (easy to moderate) (your choice)

10 Strict Shoulder Press

5 Pushups

10 Hanging Scap Retractions

5 Front Squats


Metcon (Time)

With a Partner, Complete the Following:

AMRAP 2 Minutes:

10 Synchro Front Squats (135/95)

10 Shoulder-to-Overhead(135/95) (accumulated)

Max Reps of Burpee Pullups in Remaining Time

-Rest 1 Minute b/t sets-

*Complete Sets until you accumulate 60Burpee Pullups Combined

Target Time:sub 11 minutes (including rest) – this is 4 sets

Time Cap:14 minutes (including rest) – this is 5 sets


Power Clean (5 x 4 Building)

*Complete 5 Sets of 4 Power Cleans, building to a heavy-ish touch and go set of 4 for today.

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