Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :20/:10 Bike
then…
3 Rounds:
5 DB Muscle Cleans
5 DB Strict Press
5 Strict Pullups
5 Jumping Squats
Weightlifting
Clean Pull + Power Clean + Clean + Jerk (4 x 1+1+1+1)
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE
Power Clean + Clean + Jerk (3 x 1+1+1)
1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)
Metcon
Metcon (Time)
“2014 Regional Event-Partner”
With a partner, complete 10 Rounds:
2 Rope Climbs (Split)
Run 150ft (6×25 Shuttle Sprints) (together-same time)
Rx+: Legless
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