Chasin’ You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:30 Machine or Jog

10 Inchworm

10 Dumbbell Split Stance RDL R/L

10 KB Reverse Lunge + Press

10 Tempo Air Squat (22X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 30 Minute AMRAP:

Buy-In:

150 Double Unders (Partner 1)

500m/400m Row (Partner 2)

150 Double Unders (Partner 2)

500m/400m Row (Partner 1)

In Remaining Time:

50 Deadlifts (225/155)

50 Toes to Bar

50 Wallballs (20/14)

50 Pullups

50 Dumbbell Snatch (50/35)

Accessory Work

Metcon (No Measure)

3 Rounds

15 Kettlebell Single leg split squat R/L (light)

15 weighted front rack kettlebell lateral box step up (light)

15 Glute Ham Raise

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