Boombastic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

2 Minutes: Foam Roll Quads/Glutes/Lower Back

Followed by…

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 3

Accessory Work

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Alternating Dumbbell Snatch (50/35)

40 Double-Unders

10 Alternating Reverse Overhead Lunges (50/35)

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