Real World

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski

:30 Handstand Hold

10 Kip-to-Swing

20 Alt. Leg V-Up

10 Step Back Lunge

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Time:

5 Handstand Pushups

10 Toes-to-Bar

50’ Double Dumbbell Front Rack Lunge (50s/35s)

10 Toes-to-Bar

5 Handstand Pushups

-Rest 3:00 b/t Sets-

Weightlifting

Clean Pull + Clean ((2+1+1)x2, (1+1+1)x2)

2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean (6.5-7/10 RPE)

1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean (7-7.5/10 RPE)

1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean (7.5-8.0/10 RPE)

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