N.C. Athletics #023

Crossfit North Cloud – N.C. Athletics

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Warm-up (No Measure)

Crossover Symmetry Activation


8:00 Clock

10 Hand Release Pushups

20 Alt V-ups

10 Calorie Row

20 Step Back Lunges

Accessory Work

Turkish Get-Ups

3 x 5 per arm


Power Snatch (10 x 2)

Power Snatch Doubles

-Complete 10 Sets (EMOM 10)

– focus on form and don’t add weight unless it feels good and looks good.

– Speed under the bar is key. Work on consistency with landing and foot work.


Metcon (AMRAP – Rounds and Reps)


10 Calorie Bike

10 American KB Swings

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