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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

0:30 pull up bar hang

15 banded good mornings

12 deadlifts (empty bar)

9 hang power cleans (empty bar)

6 shoulder to overhead (empty bar)

Weightlifting

Bench Press (10,8,6,4,2)

10-8-6-4-2

* Move up in weight each set.

Metcon

Metcon (Weight)

Every Minute on the Minute for 10 Minutes (EMOM 10):

1 Cluster (choose your weight)

20 Double-Unders

*If you do not complete the work in the minute, rest the next minute

**Your score is the total weight (in lbs. lifted across all 10 sets)…you can change weight if you choose throughout the workout.

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