Umbrella

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row or Ski

Tricep Smash x 30 seconds per arm (on rig)

Hawaiian Squat x 30 seconds per leg

Wrist Stretch x 60 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side

Rest 30 seconds

Weightlifting

Push Press ((E:90 x 8) Building)

Every 90 seconds, for 12 minutes (8 sets):

*Sets 1-3= 2 reps @ 70-80%

*Sets 4-6= 2 reps @ 80-90%

*Sets 7-8= 1 rep @ 90-100%+. SAME WEIGHT ON BOTH SETS

Metcon

Metcon (Time)

Five rounds for time of:

10 Burpees over the Bar

10 Push Press (95/65)

10 Toes-to-Bar

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