El Camino

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

10 Front Squat (45/35)

5 Strict Press in Squat Stance (45/35)

25 Plate Hops

Weightlifting

Clean and Jerk (3 x 1+2)

1 Clean + 2 Jerk @ 8.5-9/10 RPE

1 Clean + 2 Jerk @ 8.5-9/10 RPE

1 Clean + 2 Jerk @ 8.5-9/10 RPE

Clean Pull (3×3 @105% of Clean)

3 Clean Pulls @ 105% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean

Metcon

Metcon (Time)

With a partner, complete for time:

500m Row (each, at the same time)

45 Thrusters (95/65) (split as needed)

300 Double Unders (split as needed)

45 Thrusters (95/65) (split as needed)

500m Row (each, at the same time)