Disco Inferno

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

5 Front Squat (empty bar)

5 Strict Press (empty bar)

10 Ring Rows

10 Pushup to Downward Dog

Weightlifting

Snatch Balance + OH Squat (2,1,1,1)

1 Snatch Balance + 1 Overhead Squat x 2 sets @65% of 1RM Snatch

1 Snatch Balance + 1 Overhead Squat + 1 x 1 sets @70% of 1RM

1 Snatch Balance + 1 Overhead Squat x 1 sets @75-80% of 1RM Snatch

1 Snatch Balance + 1 Overhead Squat x 1 sets @80-85% of 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

12 Thrusters (95/65)

9 Chest-to-Bar Pullups

6 Bar Facing Burpees