Ghetto Cowboy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Single-Arm DB Upright Row x 10 reps each arm

Reverse-Grip Push-Ups x 10 reps

Spider-Man Lunge x 10 reps

30 Second Supinated-Grip Hang from Pull-Up Bar

Squat Jumps x 10 reps

Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg

Weightlifting

Split Jerk (E2 x 8)

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

50 Double Unders

10 Clean & Jerks (135/95)

Max Reps of Pushups in remaining time

Rest 1 Minute

*Repeat for a total of 3 sets.

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