Zombie

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Seated Forward Fold x :60

Couch Stretch x :60/side

Twisted Cross x :30/side

Then…

Run 400 M.

15 Russian KB Swings

15 Pushups

Ski 20 Calories

15 Ring Rows

15 Double KB Push Press

Bike 20 Calories

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete 10 rounds for time of:

400 Meter Run

30 Pushups

20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 30 Pushups; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)