Bad Boy for Life

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Run 400 Meters


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 (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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