Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (Every :90 x 10)
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Metcon
You have two options for your MetCon today, pick one!
If you have Bar Muscle-Ups, I would suggest completing Option #1.
Metcon (Time)
Option 1…
Complete rounds of 9, 7 and 5 reps for time of:
185/125 lb Power Clean
Bar Muscle-Ups
Metcon (Time)
Option 2…
For time:
15 Power Cleans (155/95 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
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