Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Cardio (moderate)
10 Alt. Leg V-Up (Each Side)
10 Muscle Cleans
10 Suitcase Dumbbell Deadlift (each side, moderate)
10 Kip to Swings
:30 Straight Arm Plank
Metcon
Metcon (Time)
Complete For Time:
75 AbMat or GHD Sit Ups
60 Wall Balls (20/14) (10ft)
45 Deadlifts (155/105)
30 Toes to Bar
15 Burpee Box Jump Overs (24/20)
Rx+:
For Time:
100 GHD Sit Ups
80 Wall Balls (20/14) (10ft)
60 Deadlifts (155/105)
40 Toes to Bar
20 Burpee Box Jump Overs (24/20)
Weightlifting
Clean and Jerk (2,2,2,1,1,1,1 [Technique Work])
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
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