Born to Run

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Complete 2 Rounds of:

1:00 Machine

40 Single Unders

10 PVC Muscle Clean

10 Prisoner Kang Squats

10 PVCHigh Hang Squat Clean


Take 5 Minutes to warm wp to Squat Clean weight you will use in the MetCon.


Metcon (5 Rounds for time)

Complete 5 Sets, each for time:

60 Double Under

20/15 Cal Assault Bike

4 Squat Cleans 165/105

-Rest 2:00 between sets-

Target Time each set: 4 Minutes

Time Cap each set: 5 Minutes


This is a faster sprint “ish” type workout with ample rest to allow you to recover! (Very different from Murphy yesterday!)


Double unders; These are ideally unbroken throughout

Assault Bike: This should take approximately 90 seconds or less each set at moderate/fast pace

Squat Clean: You can build every 1 or 2 sets or stay at your starting weight based on feel and times each round!

The first set starting weight should take less than 1 minute to hit all cleans and should be under 70% 1 RM.

Accessory Work

Metcon (No Measure)

Cool Down:

2:00 easy row

1:00 pec smash R/L

1:00 glute smash R/L

1:00 posterior hip capsule stretch R/L


3 Rounds:

15/15 Split Stance RDL

15 Russian Kettlebell Swings

30 Hip Extensions

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