N.C. Kids – Thu, Dec 1

Crossfit North Cloud – N.C. Kids

Warmup

Warmup (No Measure)

2:00 Run or Row

then…

2 Sets:

15 Plate Hops

10 Cossack Squats (each direction)

5 Inchworms

Weightlifting

Hang Clean + Clean + Jerk (8 x 1 EMOM)

*This is a complex, the barbell may not come to rest on the ground.

Metcon

Metcon (AMRAP – Reps)

EMOM x 12 Minutes: (3 Rounds)

Min 1: 10 AbMat Situps

Min 2: 15 Air Squats

Min 3: 20 Single Arm Hang DB Snatch

Min 4: 25 Ft. Sled Push

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