Danger Zone

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

20 Alt. Leg V-Up

10 Single Arm High Pull R/L (Light-Moderate)

10 Pushup to Downward Dog

5 Box Jumps

Metcon

Metcon (Time)

For time:

3K Assault Bike

30 Toes to Bar

50 Dumbbell Snatches (50/35)

30 Toes to Bar

20 Burpee Box Get Overs (48/40)

Weightlifting

Power Clean (3,2,1,3,2,1)

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean @ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean

3 Power Clean @ 6.5/10 RPE Power Clean

2 Power Clean@ 7/10 RPE Power Clean

1 Power Clean @ 7.5/10 RPE Power Clean