CrossFit – Wed, Oct 19

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Bike (easy to moderate)

10 Jumping Air Squats

10 Push Press (Empty Bar)

Weightlifting

Clean Pull + Clean + Jerk

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE

2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE

1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE

Metcon

Metcon (Time)

With a Partner, Alternating FULL ROUNDS, Complete 10 Rounds (5 each):

12/10 Calorie Bike

15 Wall Ball (20/14) (10’/9’)

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