Bad Company

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Minutes on Assault Bike

then…

3 Rounds of:

10 Air Squats

10 Pushups

10 Russian KB Swings

Metcon

Metcon (Time)

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time: (Jackie)

Row 1000 Meters

50 Thrusters (45/35)

30 Pull-Ups

Immediately followed by…

B.

For time: (Run-Heavy Jackie)

Run 800 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout (800 M. Run) as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.