In the Air Tonight

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00-2:00 Easy Bike

20 Upright DB Rows

20 Alt. V-Ups

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets for Times: (1 Set every 8 Minutes)

25/20 Calorie Row

500m Run

25/20 Calorie Row
Rx+:

Complete 3 Sets for Times: (1 Set every 8 Minutes)

30/24 Calorie Row

600m Run

30/24 Calorie Row

Weightlifting

3-Position Clean (2×1, 3×1)

3-Position Clean
Sets and %’s:

1 Hang Clean + Clean Below the Knee + 1 Clean x 2 sets @ 70% of 1RM Clean

1 Hang Clean + Clean Below the Knee + 1 Clean x 3 sets @ 75% of 1RM Clean

Accessory Work

Metcon (No Measure)

3 Sets: (Supersets)

3×10 Landmine Row (each side)

3×10 Alt. DB Hammer Curl (each side)