Hate It or Love It

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Ski

:30 per side Scorpion Hold

10 Scapular Pushups

then…

2 Rounds of:

10 push ups

10 KB swings

10 jumping squats

10 ring rows

Weightlifting

Bench Press (Heavy 3-RM)

10 minutes to build to heavy 3 rep

Metcon

Metcon (4 Rounds for time)

Complete 4 Rounds

In a 3:00 window, complete for time:

20/14 Calorie Row

10 Devil Press (50/35)

Rest 1:00
*Your goal should be to complete the Row in (approximately) 1 minute, giving you two minutes to complete the 10 Devil Press.

**You get a 1 minute reset period, so try to hang on to the dumbbells and move quickly through the Devil Press and give yourself a solid break time.