Don’t Walk Away

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

1:00 Banded Shoulder Distraction/side

1:00 Banded Palloff Hold/side


2 Rounds:

200 M. Run

10 Light American KB Swings

10 Lunge W/Twist

10 Banded Chops/side


Metcon (4 Rounds for reps)

Complete 4 Rounds for Max Reps of:


15/10 Calorie Assault Bike

20 DB Box Stepovers (55/35) (24/20)

Max DB Hang Snatches (55/35) in remaining time

-Rest 1:00-
*Only score the Reps of DB Hang Snatch EACH Round!

*You should have at the least 1 minute of Snatches each time through!

Accessory Work

3 Sets:

20 Bent over Barbell Rows

10 Tempo Goblet Squats (5 second negative, stand up fast)

1:00 Side Plank R/L

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