Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
200 Meter Jog
:60 Single Arm Plank (:30 each side)
then…
2-3 Sets:
5 Single Arm Dumbbell High Pull (each arm, moderate)
5 Single Arm Dumbbell Push Press (each arm, moderate)
10 Ring Rows w/feet up on box
Weightlifting
Shoulder Press (10,8,6,4,2)
10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE
Metcon
Metcon (8 Rounds for time)
Complete 8 Sets For Times: (1 set every 3 minutes, 24 Minutes Total)
200 Meter Run
10 Single Arm Hang DB Snatch (50/35)
40 Double-Unders
*Time Cap Per Round: 2 Minutes 30 Seconds
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