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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3 Rounds:

12 Calorie Row

9 Strict Pullups

6 Inch Worms

3 Back Squats (increasing weight)


Metcon (Time)

With a partner, complete:

3 rounds:

30 Synchro Wallballs (20/14)

6 Rope Climbs (split)


50 Clusters (115/75) (Split)

50 Burpee Box Get-Overs (48/40) (Split)

Target Time: 20:00

Time Cap: 30:00


This is a very leg intensive workout. Be smart about how you are breaking up the reps early on as to not die out later on in the workout.

Make reps count on the rope climb and bear crawl so that you don’t waste reps or time.


Wall Ball: Manage sets with short rest. Focus on the drive out of the squat.

Rope Climb: Make sure you are ready to go on each rep so that you’re being efficient.

Bear Crawl: Shoulders will be tired so make sure you are ready to go and covering as much distance as you can in each set.

Cluster: Efficiency is key here. Focus on driving out of the squat and using the opening of your hips to aid that barbell overhead.

Burpee Box Get Over: You’re going to be fatigued here so make sure that you are moving as smoothly as possible. Aim to really push through those last few reps.

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