Mayday

Crossfit North Cloud – CrossFit

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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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