Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Row (moderate)
5 Inchworm w/Push Up
10 Single Arm Dumbbell High Pull (each side) (light/moderate)
10 Front Squat (empty bar)
-Then-
Warm Up to Power Clean and Front Squat weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12:
1-3-5-7-9….
Power Cleans (115/85)
Front Squats (115/85)
Lateral Burpees Over Bar
Rx+: Barbell Movements (155/105)
Accessory Work
Metcon (No Measure)
“Mechanical Drop Sets:
3-4 Sets Of:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip
-rest appr. 2:00 b/t sets-
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