California Girls

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

200m Row

20 shoulder taps in push up plank

10 Banded Air Squats

5 Strict Pullups

Metcon

Metcon (Time)

Complete the Following for Time:

40-30-20-10

Air Squats

20-15-10-5

DB Bench Press (50/35)

4-3-2-1

Rope Climbs

Weightlifting

Clean (5 x 1)

2 Clean Deadlift to Mid Thigh + 1 Power Clean @ 65-70% 1RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 70-75% 1 RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 75-80% 1 RM Power Clean

– rest 60-90 sec

then…

1 Squat Clean x 5 sets starting @ 75-85% 1 RM Clean

** Rest as needed between sets**

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