Hit ‘Em Up Style

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00 Row

1:00 Bike

1:00 Run

then…

2 Rounds:

10x Banded Lat Pulldown

10x PVC Snatch Balance

10x Alt. V-Up

Metcon

RWB Showcase 2021 Event #3 (Time)

Complete For Time:

25 x Thrusters

25 x Synchro Toes to Bar

25 x Overhead Squats

25 x Synchro Toes to Bar

25 x Thrusters

10 x Synchro Bar Muscle Ups

25 x Overhead Squats

10 x Synchro Bar Muscle Ups

100 Calorie Row

*15:00 Time Cap

**Weights:

Rx: 155#/115#

Intermediate: 115#/85#

Scaled: 75#/55#

***Movements:

Intermediate-Pullups instead of Bar MU

Scaled-Gymnastics are accumulated, not synchronized

Accessory Work

Metcon (No Measure)

12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)

4×8 B-stance Double Dumbbell Deadlift (Heavy)

4×6 Weighted Glute Ham Raise (Moderate)

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