Crossfit North Cloud – CrossFit
Warmup
Warmup
3:00 Cardio (your choice)
then…
2 Sets:
10 Spiderman Stretch
:30 Squat Hold
10 Walking Lunge w/Twist
Movement Prep
Movement Prep (No Measure)
3 Sets:
6 Double Kettlebell Swing + 6 Double Kettlebell Squat Clean + 3 Double Kettlebell Thrusters + 3 Double Kettlebell Jerks
6 Muscle Clean @ 6.5/10 RPE
*You will need a pair of kettlebells (light/manageable) for the Kettlebell Complex and a loaded barbell for the Muscle Cleans.
Metcon
MetCon (Distance)
With a Partner, Complete AMRAP 15 Minutes:
Partner 1: 15/12 Calorie Assault Bike
Partner 2: Max Distance Sled Push (+135/+90)
*Switch after each Bike is completed. Score is sled push distance.
Rx+:
With a Partner, Complete AMRAP 15 Minutes:
Partner 1: 20/15 Calorie Assault Bike
Partner 2: Max Distance Sled Push (+180/+115)
*Switch after each Bike is completed. Score is sled push distance.
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