Crossfit North Cloud – CrossFit
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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