Crossfit North Cloud – CrossFit
Weightlifting
Clean and Jerk (3,2,1 x 3)
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk
*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep
**Sets 1,2,3 at the same weight.
**Sets 4,5,6 at the same weight.
**Sets 7,8,9 at the same weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups
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