Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Row
5 Inchworm
5 V Push Ups
5 strict pull ups
10 empty bar power snatches
-Then-
Build to Power Snatch weight.
Metcon
Metcon (2 Rounds for reps)
With a partner, complete the following:
AMRAP 12:
24/18 Calorie Run
12 Power Snatches (115/80)
6 Rope Climbs
-Rest 4:00-
AMRAPS 12:
24 AbMat/GHD Situps
12 Handstand Pushups
6 Clusters (135/95)
Rx+:
Snatch (155/105)
Legless
GHD
SHSPU
Clusters (185/125)
Accessory Work
Metcon (No Measure)
3-4 Rounds
10 Inverted Skull Crusher
10 Standing Barbell Curl
10 Med Ball GHD Sit Ups
40 Flutter Kicks (each side)
40 yd KB Front Racked Left/Overhead Carry Right (moderate weight)
40 yd KB Front Racked Right/Overhead Carry Left (moderate weight)
-Rest 1-2 min b/t round-
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