Empire State of Mind

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike or Run

15 Banded Good Morning

10 Russian KB Swing (Moderate)

10 Ring Kip to Swing

5 Ring Dips

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

Power Clean (2×3 @50%, 3×3 @55%)

3 Power Cleans x 2 sets @ 50% 1RM clean

3 Power Cleans x 3 sets @ 55% 1RM clean

*Touch-N-Go

**1 Set Every 90 Seconds

Metcon

Metcon (Time)

Continue Until Completed:

AMRAP 2 Minutes:

12/10 Calorie Row

6 Power Cleans (135/95)

*30 Chest-to-Bar

-Rest 1:00 after each 2:00.

-Continue until 20 Chest-to-Bar have been accumulated –
Rx+:

AMRAP 2 Minutes

12/10 Calorie Row

6 Power Cleans (155/105)

20 Muscle Ups

– Rest 1:00 after each 2:00.

– Continue until 20 total muscle ups have been accumulated

TARGET SCORE

Target number of sets: 3 or less = sub 8 minutes

Time/Set Cap: 5 Sets = 15 minute time cap

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