Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
10x 10 Meter (30 ft.) Shuttle Runs
Then…
2 Rounds of:
5 Cal. Bike
10 Muscle Clean (Empty Bar)
15 Cossack Squats
10 Front Squats (Empty Bar)
5 Strict Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 30:
1 Round of “The Chief”, 250 Meter Row
2 Rounds of “The Chief”, 800 Meter Bike
3 Rounds of “The Chief”, 250 Meter Ski
* Continue To Add (1) Round of “The Chief” Until Cap
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Pounds – 135/95
Kilos – 61/43
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