Crossfit North Cloud – CrossFit
Weightlifting
Power Clean (8 x 1)
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1 rep
Build over the course of the 8 sets to today’s heavy.
Metcon
Choose Option A or Option B.
Metcon (Time)
Option A:
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring/Bar Muscle-Up
Metcon (Time)
Option B:
For time:
15 Power Cleans (155/105)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
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