Karate Chop

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 Goblet Squats (light)

10 V Ups

5 Scorpions (per side)

5 Inchworms

Weightlifting

3-Position Clean (4 x 1)

3-Position Clean
Every :90, complete 1 rep of the complex:

3 Position Cleans (High, Above Knee, Floor):

*Aim for approximately 70% of 1-RM Clean.

*You choose the weight, this will go quickly.

Metcon

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP:

200 Wall Balls (20/14)

150 GHD Or AbMat Situps

100 Burpee Box Jump-Overs (24/20)

then…

Max Calorie Row in remaining time

*Partner must do 50 double unders or 100 Single-Unders to switch in (Perform while the other person is working)

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