NC Athletics – 06092021

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3:00 Cardio (your choice)

then…

2 Rounds:

10 Pushups

10 Reverse Lunges

10 Squat Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps possible in 20 minutes of:

20 Calorie Row

20 Single-Arm Dumbbell Push Press (10 each arm)

20 Air Squats

20 AbMat Situps

Weightlifting

DB Bench Press (12-10-8-6)

Complete sets of Dumbbell Bench Press

Sets 1: 12 Reps

Set 2: 10 Reps

Set 3: 8 Reps

Set 4: 6 Reps

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