Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Jog
10 Hanging Scap Retractions
10 KB Push Press (5/side)
5 Strict Pullups
10 Lunge w/Twist
Metcon
Metcon (3 Rounds for reps)
With a partner, partitioning reps as desired, complete 2 sets of the following:
AMRAP 5:
500 Meter Bike Erg
5 Rope Climbs
-Rest 1:00-
AMRAP 5:00
50 ft. KB Front Rack Walking Lunge (2×53/35)
10 KB Hang Clean & Jerk (2×53/35)
-Rest 1:00-
AMRAP 5:00
20 Box Jumps (30/24)
10 HSPU
-Rest 1:00-
Rx+:
Legless RC
Strict HSPU
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