Kung Fu Fighting

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike (increase intensity)

then…

2 Sets:

6 Pushups

12 Red Band Pullaparts

18 Plate Hops

12 PVC Passthroughs

6 Kang Squats

Weightlifting

Snatch Deadlift to Below The knee + Snatch Deadlift to Mid Thigh + Snatch (EMOM 10: 1 Rep)

Technique work today, don’t worry about heavy loading. Build to a weight over the 10 sets that is challenging, but still snappy and strong.

Metcon

Metcon (Time)

4 Sets for Time:

300/250 Meter Ski

15 Bench Press (135/95)

30 Double-Unders

-rest 2:00 b/t sets-

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