True Friends

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Run

1:00 Ski

50 Single unders

10 Strict Pull Up

5 Inchworms

5 lateral box step ups (each side)

Weightlifting

Push Jerk (2×3, 3×3)

Jerks From The Rack:

– 2×3 reps @ 80% 1RM Jerk

– 3×3 @ 85% 1RM Jerk

– rest 60-90 seconds between sets –

Metcon

Metcon (Time)

Complete for time, partitioned ANY way:

300 Double Unders

30 C2B Pullups
Rx+: Bar Muscle-Ups