The Best of You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Assault Bike

1:00 Easy

then…

4x :20/:10s

then…

2-3 sets

8 Pushups

8 Cossack Squats/side

8 Banded Lat Pulldowns

0:20 handstand hold

then…

2:00 Banded Shoulder Distraction

2:00 Banded Hip Distraction

Metcon

Metcon (Time)

With a partner, complete the following for time:

50 Calorie Bike

10 Rope Climbs

40 Calorie Bike

20 Synchro Pullups

30 Calorie Bike

30 Devil Press (50/35)

20 Calorie Bike

40 Synchro Wallballs (20/14)

10 Calorie Bike

50 Box Jump-Overs (24/20)