Lifestyles of the Rich & Famous

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Jog (easy, moderate, then moderate/fast)

10 Banded Press

10 Single Arm Dumbbell Push Jerk (each side) (Light-Moderate)

-Then-

Build to Shoulder to Overhead weight.

Metcon

Metcon (3 Rounds for reps)

From 0:00-3:00 (3 minutes)

Run 400 Meters

Max shoulder to overhead (205/125)

-Rest 1 minute-

From 4:00-8:00 (4 minutes)

Run 600 Meters

Max shoulder to overhead (205/125)

-Rest 2 minutes-

From 10:00-15:00 (5 minutes)

Run 800 Meters

Max shoulder to overhead (205/125)

*You may go from a rack.

*Score reps for shoulder to overhead as score and note run times in notes.
Rx+:

From 0:00-2:00 (2 minutes)

Run 400 m

Max shoulder to overhead (225/145)

-Rest 1 minute-

From 3:00-6:00 (3 minutes)

Run 600 m

Max shoulder to overhead (225/145)

-Rest 2 minutes-

From 8:00-12:00 (4 minutes)

Run 800 m

Max shoulder to overhead (225/145)

*You may go from a rack.

*Score reps for shoulder to overhead as score and note run times in notes.

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