Heat of the Moment

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

8:00 AMRAP (at easy to easy/moderate pace)

1:00 Ski or Row

10 Single Arm Russian Kettlebell Swing (each side)

10 Single Arm Upright Row (each side) (light)

10 Banded Good Morning

Weightlifting

Front Squat (5,3,1,1,1)

Front Squat

1: 5 reps @ 80%

2: 3 reps @ 85%

3: 1 rep @ 90%

4: 1 rep @ 92%

5: 1 rep @ 92%

Rest 1-2 minutes between sets

Metcon

Metcon (Time)

Complete, for time:

27-21-15-9

Calorie Row

Box Jump-Overs (24/20)

American KB Swings (53/35)