Hypnotize

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds:

5 single leg dumbbell RDLs (light/moderate) (each side)

5 single arm russian dumbbell swing (light/moderate) (each side)

5 single arm dumbbell presses (light/moderate) (each side)

5 spider man lunge stretch (each side)

5 Scorpions

Metcon

Metcon (Time)

Complete For Time:

30-20-10

Dumbbell Snatches (50/35)

Burpee Box Jump Overs (24″/20″)
2 Sets:

30-20-10

Dumbbell Snatches (65/45)

Burpee Box Jump Overs (30/24)

Weightlifting

Shoulder Press (9,7,5,3)

9-7-5-3 strict press (build to challenging weight for each set)

3×10 single-arm Dumbbell Bench Press (each side)

3×25 tricep press downs (banded)

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