Magic Carpet Ride

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Row

then…

2 Rounds of:

10 Waiter Squats (5 each side)

10 Single Arm DB Hang Clean & Jerk (5 each side)

5 Inchworms

then…

2 Rounds of:

5 Clean High Pulls

5 Muscle Clean

5 High Hang Power Clean

5 Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30:

7/5 Calorie Assault Bike

10 Wallballs (20/14)

5 Power Clean and Jerks

1st 6 Rounds – 115/75

2nd 6 Rounds – 135/95

3rd 6 Rounds – 155/105

4th 6 Rounds – 165/115
*Partners cycle through full rounds, one at a time.

**Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

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