01/15/2020

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Then…

:60 Couch Stretch/side

:60 Pigeon Pose/side

Then…

2 Rounds of:

10 Suitcase Deadlift (5/side)

10 Walking Lunges

10 Ring Rows

Metcon

2020 Rogue Invitational Online Qualifier Workout #3 (AMRAP – Rounds and Reps)

Complete AMRAP 20 of:

100 Double Unders

80 Dumbbell Snatch – alternating arms (50/35lb)

100 Double Unders

60 Toes To Bar

100 Double Unders

40 Dumbbell Squat – 2 dumbbells (50/35lb)

100 Double Unders

20 Strict Handstand Push Up
*Prior to starting this workout, the athlete will need to mark a box on the ground for the handstand push-ups (details in the Movement Standards section). On the call of 3-2-1-Go the athlete will step forward and complete 100 double-unders, then move forward and complete 80 dumbbell snatch, alternating arms, then 100 double-unders, then move forward to complete 60 toes to bar, then 100 double-unders, then 40 dumbbell squat, then 100 double-unders and finally 20 strict handstand push ups.

**If 20 strict handstand push-ups are complete the athlete will move back to the double-unders and complete another round. The athlete’s score will be the total number of repetitions completed in the 20-minute time cap.

***Athlete must record split times after each set of double unders. Tiebreak is the split time at the completion of the last set of 100 DU’s completed.

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