CrossFit – Wed, Nov 9

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00 Cardio (your choice) (moderate)

25 Single Unders

10 Hanging Scap Retractions

3-5 Strict Pull Ups

20 Alt. Leg V-Up

Weightlifting

Metcon

Clean + Clean Panda Pull + Clean + Jerk (5 x 1+1+1)

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8.5/10 RPE

1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 9/10 RPE

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 Minutes:

60 Double-Unders

3 Rope Climbs

15 AbMat or GHD Sit Ups
Rx+:

Complete AMRAP 12 Minutes:

80 Double Unders

4 Rope Climbs

20 GHD Sit Ups

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