N.C. Athletics #016

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

2 Rounds

1:00 Bike

10 banded air squat

10 Ring Row

10 Half kneeling Single arm dumbbell press R/L

Weightlifting

Snatch (6 x 3)

Hit 6 sets of 3 singles.

This does not include your warm up sets.

– Hit a set every 90 seconds.

Paused Front Squat (5 x 3)

“Bottoms Up” Front Squat

Metcon

Metcon (4 Rounds for reps)

“Tabata” – 20 Seconds On/10 Seconds Off

1-Ski

2-Devil Press

3-Single-Unders

4-Weighted Box Stepups

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