NC Athletics – 06022021

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Rounds of:

20 Cossack Squats

15 Ring Rows

10 Scorpions

Metcon

Metcon (Time)

Complete For Time:

30/24 Calorie row

15 Pullups

30/24 Calorie Row

30 Pushups

30/24 Calorie Row

15 Pullups

30 Pushups

Weightlifting

Back Squat + Front Squat ((5+1) x 5)

Back squat + Front squat:

(5+1) x 5 sets.

*Rest 60-90 secs between sets*

*The front Squat should be a struggle, but not a miss.

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