Erase My Scars

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10 Minutes: (Steady movement through the following):

15/12 Calorie Bike

3 single arm dumbbell front squats (moderate) (each side)

3 single arm dumbbell overhead squats (moderate) (each side)

3 single arm dumbbell thrusters (moderate) (each side)

Metcon

Metcon (Time)

With a partner, complete for time:

800 Meter Run (400 M. Each)

25 Synchro Front Squats (95/65)

-Rest 1:00-

1600 Meter Run (800 M. Each)

25 Synchro Overhead Squats (95/65)

-Rest 1:00-

800 Meter Run (400 M. Each)

25 Synchro Thrusters (95/65)