Lemondrop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike Sprints:

:30 Moderate

:30 Recovery Pace

:20 Hard

:20 Recovery Pace

:10 Sprint

:10 Recovery Pace

Then…

20 Pushups

20 Cossack Squats

10 Banded Monster Walks (each direction)

20 Jumping Squats

20 Reverse Lunges

Weightlifting

Front Squat (E2:00 x 8)

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

*Sets 1-3 = 4 reps @ 70-80%

*Sets 4-6 = 3 reps @ 80-90%

*Sets 7-8 = 2 reps @ 90% +

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many reps as possible in 9 minutes of:

3 Push Press (95/65)

3 Strict Pullups

6 Push Press (95/65)

6 Strict Pullups

9 Push Press (95/65)

9 Strict Pullups

…and so on, continuing to add 3 reps each round…
*If you cannot do strict pullups, modify with banded strict pullups (or ring rows) instead of kipping pullups.

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