Crossfit North Cloud – CrossFit
Warm-up
1,000 M Team Rowling (Time)
Stop Every 100 for burpees
Warm-up (No Measure)
then…
Class Clean Warmup: Empty Barbell OR PVC
5 Reps of Each:
Clean Deadlift
Clean High-Pull
High Hang Clean
Hang Muscle Clean
Hang Muscle Clean
Power Clean
Front Clean
Squat Clean
Weightlifting
Clean (EMOM 15: 1 Clean (Ascending))
Every minute on the minute, complete 1 Clean building to today’s heavy.
Metcon
First Day @ 12:11 -Concordia (Time)
For Time:
Row 250 Meters
Then…
15-12-9
Squats
Push-ups
Ring Rows
Row 250 Meters
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