Renegade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Ski (easy to moderate)

25 Single Under

5 Inchworm w/Push Up

:20-:30 Wall Facing Handstand Hold

20 Alt. Leg V-Up

Weightlifting

Bench Press (5,4,3,2,1)

5 Bench Press @ 5/10 RPE

4 Bench Press @ 6/10 RPE

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 9/10 RPE

Metcon

Metcon (4 Rounds for reps)

Complete the Following:

AMRAP 3 Minutes:

4 Wall Walks

12 AbMAt/GHD SIt Ups

-rest 2 Minutes-

AMRAP 3 Minutes:

36 Double Unders

4 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes:

12 AbMat/GHD SIt Ups

36 Double Unders

-rest 2 Minutes-

AMRAP 6 Minutes:

4 Wall Walks

12 AbMat/GHD SIt Ups

36 Double Unders
Rx+:

AMRAP 3 Minutes

6 Wall Walks

18 GHD SIt Ups

-rest 2 Minutes-

AMRAP 3 Minutes

54 Double Unders

6 Wall Walks

-rest 2 Minutes-

AMRAP 3 Minutes

18 GHD SIt Ups

54 Double Unders

-rest 2 Minutes-

AMRAP 6 Minutes

6 Wall Walks

18 GHD SIt Ups

54 Double Unders