Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Machine Cardio
10 Hanging Scap Retractions
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each side) (moderate weight)
into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
6 Kip to Swings
into –
Build to starting weight power clean
Metcon
Metcon (Time)
In Teams of 2, complete for time:
25/20 Cal. Bike & 25/20 Cal. Ski
40 Power Cleans (185/125) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
30 Power Cleans (205/135) (split)
25 Synchro Toes-to-Bar
25/20 Cal. Bike & 25/20 Cal. Ski
20 Power Cleans (225/155)
25 Synchro Toes-to-Bar
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