Takeover

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Bike

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

10 Tall Cleans (empty bar)

10 Russian KB Swing (Light-Moderate)

-Then-

Build to 2nd Power Clean weight.

Metcon

Metcon (Time)

With a partner, complete the following in “Conga Line” style:

4 rounds (each):

5 Power Cleans (165/115)

200/150 Meter Run

-Rest 2 Minutes-

3 rounds (each):

4 Power Cleans (185/125)

200/150 Meter Run

-Rest 2 Minutes-

2 rounds (each):

3 Power Cleans (205/135)

200/150 Meter Run

*Conga Line-Partners cannot be on the same movement at the same time. Rest begins when Partner 2 completes their final run.
Rx+ Weights:

(185/125)

(205/145)

(225/155)

RomWOD