Crossfit North Cloud – CrossFit
Metcon
With a partner, on a 30 minute running clock, complete:
Hang Clean + Clean (EMOM x 10)
(athlete will execute one clean from the hang position, and then one from the floor)
From 0:00 – 10:00.
Every minute on the minutes, for 10 minutes: (5 sets each)
Partners alternate minutes to build to a max weight on the hang clean + clean complex.
Metcon (AMRAP – Rounds and Reps)
Rest until the 15:00 mark…
From 15:00 – 30:00, complete the following triplet for max rounds and reps:
9 DB Deadlifts (50/35)
6 DB Cleans (50/35)
3 DB Thrusters (50/35)
*While one partner works, the other partner must complete 50 Double Unders (100 Single-Unders if doing SU)
**Partners may only alternate when one partner has completed the 50 DU.
crossfitnorthcloud.com 