Don’t Rock the Jukebox

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

12 Minute Clock:

1:30 Assault Bike

10 Lunge w/ Elbow to The Floor

15 Goblet Squats

20 Deadbugs


Metcon (Time)

With a Partner, complete 3 rounds for time of:

50/40 Calorie Row

50 Hang Snatch (75/55)

50 Toes to Bar

50/40 Calorie Ski

Target Time each set: sub 10 Minutes


This workout is high volume upper body pulling and grip building with gymnastics working on building shoulder and core capacity with a high heart rate.


Row/Ski: let’s keep this moderate/fast.

Snatches: Go for sets of 5-10, you get to rest when your partner works.

Toes to bar: Aim for sets of 5+.

Cool Down

1:30 Adductor smash R/L

2:00 Goblet Squat stretch (Push knees out)

1:30 lat smash R/L

2:00 banded lat stretch R/L

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