Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Sets:
5 Strict Pullups/RR
10 SA DB High Pull
10 Good Mornings
5 Muscle Cleans
Metcon
Metcon (Time)
With a partner, complete for time:
Buy-In: 800 Meter Run (together)
then…
80 Cleans (155/105)
80 Pullups
*Partition reps as desired
Rx+:
Cleans (205/145)
Bar MU (40)
Accessory Work
Metcon (No Measure)
3 Sets
10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5/leg)
10 Single Arm Dumbbell Row w/Pause at the top of each rep (5/arm)
10 Seated Double Dumbbell Curl into Press
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