Road Trippin’

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Easy Bike

:30 Banded Shoulder Distraction/Position

-then-

2 Rounds:

10 Waiter Squats (5 each arm)

10 Pushups

Metcon

Metcon (Time)

Complete For Time:

15-12-9-12-15

Front Squats (95/65)

Calorie Row

Weightlifting

Snatch High Pull + Power Snatch + Snatch ((1+1+1) x 3 Sets)

*Touch-n-go on the complex
(1+1+1) x 3 sets @ 75-80% 1RM Snatch

*Rest 60-90 seconds between sets*