Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1 Set:
2:00 Cardio
10 Box Jump w/Step Down (24/20)
10 Inchworm w/Push Up
1:00 Double KB OH Hold
Weightlifting
High-Hang Snatch (5 x 2)
2 High Hang Snatch @ 60% 1 RM Snatch
2 High Hang Snatch@ 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
Metcon
Metcon (2 Rounds for time)
2 Sets For Times: (1 set every 10 minutes)
12/10 Calorie Bike
9 Burpee Box Jump Overs (24/20)
12/10 Calorie Bike
7 Burpee Box Jump Overs (24/20)
12/10 Calorie Bike
5 Burpee Box Jump Overs (24/20)
Rx+:
2 Sets: (1 set every 10 minutes)
15/12 Calorie Bike
12 Burpee Box Jump Overs (30/24)
15/12 Calorie Bike
9 Burpee Box Jump Overs (30/24)
15/12 Calorie Bike
6 Burpee Box Jump Overs (30/24)
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