N.C. Athletics #025

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Bike

10 banded side step

10 banded forward/backward

10 Prisoner Kang Squats

10 American KB Swings

10 Red Band Pullaparts

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Paused Back Squat + Back Squat (EMOM x 10 (1 Rep))

5 Second Paused Back Squat + Back Squat (no tempo)