Starboy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 Easy Cardio

Then…

15 American KB Swings

15 Scorpions

10 Broad Jumps

10 Lunge w/Twist

5 Inchworms

The Burgener Warm-Up (No Measure)

3 sets of 3 of each movement, in this order:

1. Down and up

2. Elbows high and outside

3. Muscle Clean

4. Clean Land (2”,4”,6”)

5. Squat Clean Drop

6. Hang Power Clean

*Clean width Hook Grip everything!

Metcon

The Chief (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans, 135/95

6 Push-Ups

9 Squats

Rest 1-minute

Repeat for a total of 5 cycles

*Do NOT pick up where you leave off each cycle. Start from the beginning each time.

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