Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4x :30/:30 Row


Crossover Symmetry Activation

Inchworms x 5

Banded Sampson Stretch or Couch Stretch x 60 seconds/side

Strict Pullups x 10

PVC Passthroughs x 10


Power Clean Warmup:

Deadlift x 7

Clean High Pull x 7

Muscle Clean x 7

High Hang Power Clean x 7

Power Clean x 7


Metcon (Weight)

Every 4 minutes, for 20 minutes (5 sets) for max load:

400/350 Meter Row

6 Pullups

6 Power Cleans

*Athletes may only take 6 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout.

*Please note total load successfully lifted across all 5 sets.

*Athletes may use as much time as they would like to accomplish the work in each period, but only cleans completed in the 4 minute window count toward total score.

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