Crossfit North Cloud – CrossFit
Today’s workout is the workout that the winning Open Team “Captain Quad and the Hammies” got to create for winning the 2016 12:11 CrossFit Open Intramural.
Metcon
Captain Quad and the Hammies (Time)
In teams of two complete the following for time:
20 Calorie Row
16 Thrusters (95/45)
——
**Twice through the row and thrusters, one athlete at a time.**
50 Pullups
50 Wallballs (20/14)
50 Deadlifts (95/65)
50 Box Jumps (24/20)
50 Cleans (95/65)
50 American KB Swings (53/35)
—–
20 Calorie Row
16 Thrusters
*Athlete 1 will complete their 20 and 16, THEN athlete 2 will complete their 20 and 16 to start and finish the workout (buy in and buy out).
*Both athletes will work together to complete the 50’s broken up however they would like.
*Workout is Quad and Hamstring dominant!
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