N.C. Athletics #026

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

500 M. Ski

then…

2 Rounds of:

KB Suitcase Deadlifts x 10/arm

Cossack Squats x 10/side

Hand-Release Pushups x 10

Metcon

Metcon (Time)

In a team of 3, complete the following:

“Conga Line 2016” – One athlete per station

30/20 Calorie Row

20 DB Thrusters

30/20 Calorie Bike

20 Burpee Box Jump Overs

When last athlete finishes…Rest 5 minutes, then:

20 Pullups

40 DB Bench Press

60 DB Snatch

80 Calorie Ski

60 DB Snatch

40 DB Bench Press

20 Pullups