No Way Out

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Couch Stretch

1:00 Tricep Smash

then…

2-3 Sets:

1:00 Bike or Run

15 Banded Good Morning

10 Single Arm High Pull R/L (Light-Moderate)

Weightlifting

Hang Clean (3-2-1-3-2-1-3-2-1)

*Rest as needed between sets

**Start around 70-75% of your max clean and work to a heavier weight through the waves.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

15/12 Calorie Bike

5 Cleans (135/95)
Rx+:

20/15 Cal. Bike

Cleans @ (185/125)

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