Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
6x :20/:10 Bike
then…
2 Rounds:
10 Pushups
10 Prisoner Kang Squats
10 Russian KB Swings
Metcon
Metcon (3 Rounds for reps)
In a team of 3, complete the following:
AMRAP 7:
14 Wallballs (20/14)
7 DB Bench (50/35)
*Max Cal. Run
-Rest 3:00-
AMRAP 7:
7 OH DB Walking Lunges (50/35)
7 Strict Pullups
*Max Cal. Ski
-Rest 3:00-
AMRAP 7:
7 Pushups
14 SA Hang DB Snatch (50/35)
*Max Cal. Bike
*Partners 1 & 2 partition reps as desired on the couplets, while partner 3 completes max. calories on the machines.
*Partners can switch at any time, with one partner always accumulating calories, one partner working and one partner resting.
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