Crossfit North Cloud – CrossFit
Weightlifting
Clean (1.1.1 x 6)
Every 90 Seconds, for six sets (9 minutes):
Clean x 1.1.1
(rest 10 seconds between singles, can be Squat or Power Clean)
**Build to a heavy set of 3 singles**
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 18 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″)
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