Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:20 Assault Bike
Followed by…
(3 sets):
Kettlebell Snatch x 5 reps each side
(3 sets):
Kettlebell Overhead Squat x 5 reps
*Build over the course of the 3 sets. If flexibility is an issue, hold the kettlebell in the front rack position instead of OH Squat.
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
*Rx+ = Strict Pullups
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