White Trash Story

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

250m Row

10 Hanging Scap Retraction

15 Snow Angels

20 Cossack Squats

25 Single Unders

Metcon

Metcon (Time)

With a Partner, complete for time:

50/40 Calorie Bike/Ski (1 partner on each machine. Pick a machine and stay on it. Don’t do both!)

400 M. Partner Run

Then…

200 Wall Ball (20/14)

200 Toes-to-Bar

*Both partners working at each station, switch as desired to complete reps

Then…

400 M. Partner Run

50/40 Calorie Bike/Ski (1 partner on each machine. Use the machine you did NOT use to start with.)

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