Can’t Touch This

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike Intervals

then…

2 Rounds:

10 KB Deadlifts

10 Russian KB Swings

10 Ring Rows

Metcon

Metcon (2 Rounds for distance)

With a partner, complete:

AMRAP 16 Minutes:

Max Distance Run (Meters)

*every 2 Minutes perform 6 Bar Muscle Ups (9 C2B)

-Rest 4:00 Minutes-

AMRAP 16 Minutes:

Max Distance Run (Meters)

*every 2 Minutes perform 6 Power Cleans (185/125)
*Both partners DO NOT have to stop running each time, one partner can complete reps each 2:00 while other partner continues to run.

Target Meters each set: 2500+

STIMULUS and GOALS

This is a great workout to focus on run pacing (and being able to recover on the run) and attacking each movement every 2 minutes with intensity.

WORKOUT STRATEGY & FLOW

Run: Hold a moderate pace and switch partners before redlining.

Try to get back to your moderate pace as quickly as possible after performing the work every 2 minutes.

Bar Muscle ups/C2B Pullups:

Be smart splitting these up, should take less than 30 seconds each set.

Cleans: Be aggressive with these! We’d like all 6 to be done under 30 seconds. Focus on violent hip drive and dropping to start the next rep immediately.

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