Slow Motion

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

20 Alt. Leg V-Up

10 Kip to Swing

10 Plate Hops

5 Inchworm w/Push-Up

Weightlifting

Hang Clean Pull + Hang Clean + Jerk (7 x 1+1+1)

Set 1: @ 65% (OR 6.5/10 RPE) 1RM clean

Set 2: @ 70% (OR 7/10 RPE) 1RM clean

Set 3: @ 70% (OR 7/10 RPE) 1RM clean

Set 4: @ 75% (OR 7.5/10 RPE) 1RM clean

Set 5: @ 80% (OR 8/10 RPE) 1RM clean

Set 6: @ 80% (OR 8/10 RPE) 1RM clean

Set 7: @ 85% (OR 8.5/10 RPE) 1RM clean

Clean (*Use for checking %’s)

Metcon

Metcon (Time)

In a Team of 2, Complete:

3 Sets for Total Time:

10 Synchro Toes-to-Bar

40 Double-Unders (each at the same time)

10 Synchro Bar Facing Burpees

40 Double Under (each at the same time)

10 Synchro Box Jumps (24/20)

-Rest 2:00 b/t Sets-
Rx+:

In a Team of 2, Complete:

3 Sets for Total Time:

15 Synchro Toes-to-Bar

60 Double-Unders (each at the same time)

15 Synchro Bar Facing Burpees

60 Double Under (each at the same time)

15 Synchro Box Jumps (24/20)

-Rest 2:00 b/t Sets-

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