Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
1:00 Run
1:00 Bike
1:00 Ski
then…
3 Rounds:
5 Pushups
10 Cossack Squats (5/side)
10 Single Arm DB High Pulls
5 Banded Good Mornings
Weightlifting
Clean (8 x 1 (Build to workout weight))
Metcon
Metcon (Weight)
EMOM 20:
3 Power Cleans
6 Burpees-over-the Bar
*If you do not complete a minute, you will take the next minute off as rest. The pick up and start again in the following minute.
crossfitnorthcloud.com 