Backroad Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:00 bike

10 Banded Squats

10 Banded Monster Walks

Metcon

Metcon (3 Rounds for reps)

With a partner, alternating Full Rounds, complete:

8 Minute AMRAP:

7 GHD/AbMAt Situps

6 Squat Cleans (135/95)

2 Minute Rest

8 Minute AMRAP:

7 Calorie Ski

6 Burpee Pullups

2 Minute Rest

8 Minute AMRAP:

7 Box Jump Overs (24/20)

6 Bench Press (135/95)
Rx+:

#155 Barbell

Burpee Bar MU