N.C. Kids – Tue, Nov 8

Crossfit North Cloud – N.C. Kids

Warmup

Metcon (No Measure)

3 Rounds:

1:00 Cardio

10 DB Upright Rows

10 Good Mornings

Weightlifting

Hang Clean + Clean (7 x 1 Hang Clean + Clean)

(athlete will execute one clean from the hang position, and then one from the floor)
Hang Clean + Clean (7 x 1)

(athlete will execute one clean from the hang position, and then one from the floor)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Alternating Hang Dumbbell Clean and Jerks

9 Burpees over the DB

6 Hand Release Push Ups

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