Crossfit North Cloud – CrossFit
Weightlifting
Hang Snatch + Snatch (E2MOM X 5)
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch
Build over the course of the 5 sets to today’s heavy complex.
Metcon
Metcon (AMRAP – Reps)
With a partner, complete: (20 Minute Time Cap)
4K Row (for time, switch every 500 M.)
Max Reps Overhead Squat (95/65) (Rx+: 135/95)
*Partner A begins on the rower and Rows 500 M.
**Partner B begins on the barbell and completes AMRAP of OHS until Partner A completes the 500 M.
***Partners switch every 500 M. until 4000 M. is complete.
****There are two scores for this WOD: Time to complete 4K Row and total OHS completed.
Metcon (Time)
4K Row (partner switch every 500M.)
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