Test your Mettle

Crossfit Due North – CrossFit

Strength

1000m Row (Time)

Max Effort 1000m Row

Metcon (No Measure)

While waiting to test your 1000m row

3×10 for all

-Toes 2 something (Rig, bar, or rings)

You get to choose.

– Barbell Hip Thrusts

– 100 KB swings (try and go heavier than normal) Break up as needed

EMOM 10

Complex

1 Power clean

1 Split Jerk

3 Behind then neck strict Press

(While in Split position hold)
Work to a Heavy for the 10 minutes.

Don’t compromise split position for weight. Keep it smooth and consistent.

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