Hate It or Love It

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Static Hang on Bar x 30-60 seconds

Wall Slides x 10 @ 1515

Scapular Pull-Ups x 10

Followed by…

Two Sets:

Row x 60 seconds

Toes to Rings x 10

Wall Walks x 5

Gymnastics

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1: :90 seconds of Strict Pullups x Max Reps (Banded if no strict)

Station 2: :60 accumulated Handstand Hold (Against Wall) (OH DB Hold if no HS)

Station 3: L-Sit x :45-:60 seconds (accumulated)

Metcon

Metcon (Time)

Complete, for time:

50/40 Calories of Rowing

40 DB Snatch (50/35)

30 Toes-to-Bar

20 Deadlifts (225/155)

10 Bar Muscle-Ups