The Sweet Escape

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Move Through the following:

1:30Assault Bike (easy to moderate)

15 banded good mornings

10 Single Arm Dumbbell Thruster (5 each side)

10 Single Arm Dumbbell RDL (each side) (Light-Moderate)

10 Single Arm Dumbbell Press (each side) (Light-Moderate)

Weightlifting

Power Clean (1-Rep Waves x 3 (Building))

Power Clean Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

*During the sets try to rest 10-20 seconds between lifts. Make them count!

Metcon

Metcon (Time)

Complete 3 Rounds for Time:

21/15 Calorie Bike

15 Pullups

9 Thrusters (115/80)