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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds:

12/9 Calorie Ski (OR Row)

8 Alternating V-Ups (each side)

6 Kipping Swings


Bench Press (7 x 3 – Ascending)

Once warmed up make smart calculated jumps in weight to reach a Heavy 3

Focus on keeping the shoulders pinched to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep

Grip should be thumb length outside of chest

*rest 1-2 mins between sets


Metcon (Time)

3 Rounds for Time:

30/24 Calorie Row

20 Alternating Pistols

10 Pullups

Target Time: Sub 12 Minutes

Time Cap: 15 Minutes


This is about gymnastic capacity and ability to stay smooth and consistent.

We want bigger sets of all movements and consistent pacing from round to round


Row: Moderate to Hard pace. Push it on this as it will be the bulk time of your workout.

Pistols: The leg fatigue is going to be real on these. Move steadily and consistent throughout these.

Pullups: Go for big sets!

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