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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-into-

9:00 Clock

20 Calorie Ski

15 Pushups

10 Scorpions

5 Inchworm

Weightlifting

Front Squat (5 x 3)

*Keep sets across – consistent in the range of 75-85% 1RM

Metcon

Metcon (2 Rounds for reps)

Complete 9 Minute AMRAP:

42 Wall Ball (20/14)

30 Toes to Bar

18 Burpee to bar

-Rest 3:00-

9 minute AMRAP

21 Wall Balls (20/14)

15 Toes-to-bar

9 Burpee to Bar

Cool Down

Walk 400m

1:00 barbell calf smash R/L

2:00 ankle dorsiflexion box stretch R/L