Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Ski
then…
2 Rounds:
10 Bird Dogs (5/side)
10 Prisoner Kang Squats
:20 Handstand Hold
Burgener Warm Up Clean
Weightlifting
Clean and Jerk (2-2-2-1-1-1 [Technique Work])
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
*First four sets performed as two reps of a clean and jerk:
Clean + Jerk + Clean + Jerk
Metcon
Metcon (Time)
Complete For Time:
40 Wall Balls (20/14) (10’/9′)
20 AbMat or GHD Sit Ups
40/32 Calorie Row
20 AbMat or GHD Sit Ups
40 Wall Balls (20/14) (10’/9′)
Rx+:
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)
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