Hats Off to the Bull

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Pronated Grip Static Hang x 60 seconds (accumulated, if needed)

10x Posted Leg Swings (front/back & side/side)

Scapular Pull-Ups x 10 reps

Followed by…

Three sets of:

30 second SkiErg (increase intensity each round)

Banded Good Morning x 15

Metcon

Metcon (Time)

Three rounds for time of:

800 Meter Run

40 Kettlebell Swings (53/35)

20 Pull-Ups