Crossfit North Cloud – CrossFit
Warmup
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
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 SCORE
Target Time:sub 11 minutes (including rest) – this is 4 sets
Time Cap:14 minutes (including rest) – this is 5 sets
Weightlifting
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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