Breaking the Habit

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete 1 Round:

2:00 Machine

30 Plate Hops

20 V Ups

10 Strict Pullups

Metcon

Metcon (3 Rounds for time)

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

100 Hand-Release Pushups

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

-Rest until 15:00-

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

50 Synchro Burpee Box Jump Overs (24/20)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

-Rest until 30:00-

With a Partner, Complete:

100 Double Unders (each, at the same time)

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on Assault Bike then switch)

20 Rope Climbs

20/15 Cal Assault Bike (while Partner 2 is on Rower then switch)

20/15 Cal Row (while Partner 1 is on AB then switch)

100 Double Unders (each, at the same time)

Cool Down

Banded hamstring stretch 2:00 R/L

Lat smash 2:00 R/L

Downward Dog to Cobra 2:00