Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
1:00 Ski
1:00 Jog
then…
2 Sets:
10 Bent over Barbell Rows
10 Barbell Good Mornings
10 Cossack Squats
Weightlifting
Clean Pull + Clean (10 x 1 (Building))
Complete 8 Sets of 1 Clean Pull + 1 Power Clean.
*Build to a challenging weight for today while maintaining form.
Metcon
Metcon (6 Rounds for reps)
Every Minute on the Minutefor 18 Minutes (6 Rounds):
Minute 1 – 8 Calorie Assault Bike
Minute 2 – 12 Box Jump Overs
Minute 3 – 16 DB Snatches
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