Trap Queen

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Easy 3-Minute Assault Bike

:60 per side Couch Stretch

:20 per position Banded Shoulder Stretch

then…

2 Rounds of:

10 PVC Hang Clean

10 Pushups

10 Banded Squats

10 KB Swings

Metcon

Metcon (Time)

In a team of 2, complete for time:

50 Cal. Row & 50 Cal. Ski

50 Clean & Jerk (135/95)

50 Pullups

150 Wallballs (20/14)

50 Pullups

50 Clean & Jerk (135/95)

50 Cal. Row & 50 Cal. Ski