Bring It Back

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

Then…

2 Rounds:

10 Banded Good Mornings

5 Inchworms

10 Scorpions

5 PVC Passthroughs

Metcon

Metcon (Time)

6 Sets:

Row 250/200 Meters

20 Alt. Hang DB Snatches (50/35)

15 Pushups

-rest 1:00 btwn. sets-

Weightlifting

Power Snatch (3 x 10 (build))

10 Power Snatch x 3 sets

– Move up in weight each set.

– These will be cycled.

-Pick weights that you can move methodically and efficiently

* rest as needed between sets *

Example Sets:

Set 1:

10 Power Snatch @95

-rest 60-90 seconds-

Set 2:

10 Power Snatch @115

-rest 60-90 seconds-

Set 3:

10 Power Snatch @135