Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski OR Row (moderate)
then…
2-3 Sets:
10 Barbell Back Rack Bulgarian Split Squats (5 each leg)
100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)
10 Single Arm Dumbbell Row (5 each arm) (heavy)
10 Single Arm High Pull (5 each arm, moderate)
Weightlifting
Clean Pull + Clean + Jerk ((1+1+1) x 7)
1 Clean Pull + 1 Clean + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
Metcon
Metcon (Time)
Complete 2 Rounds For Time:
20 Handstand Push Ups
40 Hang Power Clean (95/65)
Rx+:
Complete 2 Rounds For Time:
25 Strict Handstand Push Ups
50 Hang Power Clean (95/65)
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