Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Scapular Pull-Ups x 10-15 reps
Followed by…
500 M. Row
Two Sets:
Bear Crawl x 100 Ft.
DB Front Squats x 10
Hawaiian Squats x 10/side
Metcon
Metcon (Time)
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters” (50/35)
10 Burpees
10 Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
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