Dark Horse

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2-3 Sets:

0:20 Handstand Hold

4 Hanging Knee Raises

4 Kip to Swing

3-6 Squat Snatches (at ascending weight)

Metcon

Metcon (Time)

With a Partner, Complete:

AMRAP 3 Minutes:

24/18 Calorie Ski

12 Synchro Toes to Bar

Max Reps Squat Snatches (115/80)

-Rest 1 Minute b/t sets-

*Complete Sets until you get to 60 squat snatches combined
Rx+:

15 T2B

Squat Snatch (155/105)

TARGET SCORE

Target Time: sub 15 Minutes

Target Cap: 19 Minutes (5 Rounds)

**If unable to squat snatch, complete either Squat Cleans OR Power Snatches.

Accessory Work

Metcon (No Measure)

3-4 Rounds:

10 Seated Double DB Shoulder Press @ moderate weight – maintain quality

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

20 Russian Kettlebell Swing @ heavy weight – maintain quality

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