Interstate Love Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

10 Red Band Pullaparts

Samson Stretch x :30 seconds/side

10 Inchworms

10 Strict Pull-ups

Then…

2 Round of Barbell Warmup:

5x Hang Muscle Cleans

5x Push Press

5x Power Cleans

10x Deadlifts

5x Hang Muscle Snatch

5x Snatch Grip Behind the Neck Push Press

5x Power Snatch
*First round with empty barbell

**Second round with slightly heavier weight (lower than MetCon weight)

Metcon

*Weight should be moderately light, and rounds should be done in 2 sets or less.

**Switch up snatches and clean & jerks if you wish, but complete full rounds with the same movement.

***This is a good chance to go heavier than you normally would. If the weight is heavy for you to do snatches, complete the workout with Clean & Jerks.

****Set a methodical pace in your burpees and try to move consistently through all 10. Get your rest in between the burpees and the G2O.

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

RomWOD

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