Every Mile a Memory

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

6x :20/:10 Bike

Thoracic Can Opener Stretch


2 Rounds:

10 dynamic squat stretch

10 sumo squats

10 alt. v-ups

10 KB Swings


Metcon (Time)

Complete 4 Rounds for Time:

21 Wall Balls (20/14)

14 AbMat or GHD Sit-ups

7 Power Cleans (155/105)
Target Time: sub 10 minutes

Time Cap: 14 Minutes


Stimulus is moderate intensity with smart rest stops early on to keep intensity up.


Goal should be 1-2 sets and make sure to cycle the arms and breathe through every rep.

GHD’s: Non-stop is the goal at a smooth pace.

Power Cleans: Weight is heavy-ish…move steady and try to complete a rep every 6-10 seconds, go for singles the whole workout.

Bear Complex (Heavy-Ish 1-Rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Power clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press:

– Take 10 minutes (3-5 sets) to establish a 1 RM Bear Complex

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