11/01/2018

Crossfit North Cloud – CrossFit

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Metcon

Warm-up

Warm-up (No Measure)

Clean Barbell Warm-Up

Every 30 seconds for 7 minutes (14 Sets) complete 1 Power Clean.

**Add weight every minute (every 2 sets)

Metcon (4 Rounds for reps)

Every 5 minutes, for 20 minutes (4 sets), complete for total weight:

40/30 Calorie Row

20 T2B

Max Reps of Power Cleans in remaining time (you choose the weight)