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Crossfit North Cloud – CrossFit

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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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