Burnin’ For You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (Accumulate)

Then…

2 Rounds:

10 Air Squats

8 Empty Bar Strict Press

6 Ring Rows/Strict Pullups

Weightlifting

Front Squat (3 x 2 @ 90%+)

*Weight is across

*Record your 3×2 weight as your working sets

**Warmup sets:

1-5@60%

2-5@70%

3-4@75%

4-3@80%

5-2@85%

6-2@85%+

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups