Friday

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 Muscle Cleans

10 Strict Press

5 Strict Pull Up

20 Step Back Lunge

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Clean and Jerk (Heavy 1-Rep)

Complete before the C&J:

3 Muscle Clean + 3 Tall Clean x 3 working sets (building)

Based off of a 300# Clean and Jerk

Metcon

Metcon (Time)

With a Partner, Complete For Time:

20-16-12-8-4

Synchro Box Jump Overs (24″/20″)

10-8-6-4-2

Rope Climbs

*50’ Dumbbell Front Rack Walking Lunge after each round (2×50/35
Rx+:

Box Jump-Overs (30/24)

Legless Rope Climbs