Crossfit North Cloud – CrossFit
Weightlifting
Metcon (No Measure)
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 60 seconds
Back Squat (5 x 3-5)
Metcon
Metcon (Time)
Three rounds for time of:
20 Cal. Row
30 Wallballs (20/14 lbs)
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