21 Guns

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets

1:00 Row (moderate)

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

5-10 Power Snatch (empty bar and build in weight)

5-10 Power Clean (empty bar and build in weight)

-Then-

Warm Up to all Snatch and Clean weights.

Metcon

Metcon (Time)

With a Partner, Complete:

20/16 Calorie Row (each: at the same time)

40 Power Cleans (155/105)

20/16 Calorie Row (each: at the same time)

40 Power Snatches (115/80)

20/16 Calorie Row (each: at the same time)

20 Cleans (185/125)

20/16 Calorie Row (each: at the same time)

20 Snatches (155/105)

20/16 Calorie Row (each: at the same time)
Rx+:

With a Partner, Complete:

20/16 Calorie Row (each: at the same time)

40 Power Cleans (185/125)

20/16 Calorie Row (each: at the same time)

40 Power Snatches (135/95)

20/16 Calorie Row (each: at the same time)

20 Cleans (225/145)

20/16 Calorie Row (each: at the same time)

20 Snatches (185/125)

20/16 Calorie Row (each: at the same time)

Accessory Work

Metcon (Checkmark)

10 Diamond Pushups

10 Chin ups

15 Double DB Skull Crushers

15 Seated Alternating DB Hammer Curl

15 GHD to Parallel w/plate

5 Strict Toes to Bar

10-15 Toes to bar

10 KB side Bends (each side)

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)