Burnin’ For You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Set:

250m Row

10 Single Arm Kettlebell Step Back Lunges (light) (each side)

8 hanging scap retractions

6 kip to swing

4 strict pull ups

Metcon

Metcon (Time)

Complete For Time:

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

20 Toes to bar

10 Chest-to-Bar

-Rest 2:00-

100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

2 Rounds:

10 Toes to bar

5 Chest-to-Bar

-Rest 2:00-

150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

5 Rounds:

4 Toes to bar

2 Chest-to-Bar
Rx+:

Complete For Time:

50’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

20 Toes to bar

10 Bar Muscle-Ups

-Rest 2:00-

150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)

5 Rounds:

4 Toes to bar

2 Bar Muscle-Ups

Weightlifting

Hang Clean (2×3@70%, 2×3@75%)

Warmup with:

3 Muscle Clean + 3 Tall Clean x 3 sets

– Stay light

3 Cleans From the Above the Knee x 2 sets @70% of 1RM Clean

3 Cleans From the Above the Knee x 2 sets @75% of 1RM Clean