Crossfit North Cloud – CrossFit
Weightlifting
Snatch (EMOM x 10)
Sets 1-5: Moderate Loading (weight is across)
Sets 6-10: Heavy Loading (weight is across)
Metcon
Metcon (Weight)
Every minute, on the minute, for 20 minutes:
Even minutes – Row Sprint for Calories x 30 seconds
Odd minutes – Power Snatch or Squat Snatch x 3 reps @ weight you choose.
Scoring is total weight moved across the 10 sets.
I.e. 10 sets x 3 reps x 95 lbs = 2,850 lbs
Metcon (Calories)
*Use this to record the total calories rowed over the course of the 10 sets.
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