Tron

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Cardio

Then…

3 Sets:

5 Muscle Clean

5 Muscle Snatch

5 Strict Pullup

10 Walking Lunges

Weightlifting

Clean Deadlift to Mid-Thigh + Clean + Jerk (Every :90 x 4)

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE

Metcon

Metcon (Time)

With a partner, Complete For Time:

“Team Tron”

50 Power Snatch (115/80)

40 Clean and Jerks (155/105)

30 Synchro Chest-to-Bar
“Team Tron”

50 Power Snatch (155/105)

40 Clean and Jerks (185/125)

30 Synchro Bar Muscle Ups