Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
then…
Crossover Symmetry Activation Protocol
Pigeon Pose x :60/side
KB Swings x 20
Ring Rows x 15
Inchworms x 10
Scorpions x 15
KB Duckwalk x 20 steps
Metcon
Metcon (AMRAP – Rounds and Reps)
In a team of two, alternate movements to complete AMRAP 24 of:
Buy-In: 100/85/70 Calorie Bike + 100 Alt. Pistols
In remaining time…
20 Alt. DB Snatch (50/35)
10 Double DB Bench (50/35)
20/15 Calorie SkiErg
10 DB Thrusters
20 AbMat Situps
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