Mo Bamba

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

5 min warm-up easy assault bike

10 jumping squats every minute

-into-

3 Sets

9 hanging scap retraction on rings

6 kip to swing on rings

3 Ring Dips

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete the following in 30 minutes:

Max Distance on the AirRunner (Switch every 400 M.)

Max Rounds of:

40 Double-Unders

30 Box Jumps (24/20)

20 DB Thrusters (50/35)

10 Strict Pullups

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