Miss Murder

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5x :20/:10 Assault Bike

Then…

2 Rounds of:

15 Pushups

15 Walking Lunges

15 Suitcase Deadlifts

Then…

10 Scorpions (hold :05 seconds)

10 PVC Passthrough

10 Red Band Pullaparts

Metcon

Metcon (Time)

In teams of three, complete for time of:

100 Synchro Wallballs (20/14)

90 Calorie Ski

80 Synchro Power Cleans (135/95)

70 Calorie Row

60 Synchro Snatches (115/75)

50 Burpees

40 Synchro Thrusters (95/65)

30 Calorie Bike

20 Synchro Bar MuscleUps

10 Rope Climbs

*Synchro movements are completed by TWO athletes.

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