The Way I Live

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Calorie Ski

5 inchworms

5 lateral box step ups (each side)

5-10 thrusters (start with empty bar and build weight)

Metcon

Metcon (4 Rounds for reps)

Complete 4 Rounds:

AMRAP 3:

12/9 Calorie Ski

6 Sandbag Clean Burpees over Box (30/24″) (150/100)

*Max Single-Arm DB Shoulder-to-Overhead (50/35)

-Rest 1:00 btwn. sets-

Accessory Work

Metcon (No Measure)

3 sets:

10 Med ball hand to foot V- ups

45-sec Front Hold Weighted Back Extension Hold

10 Med Ball Rotational Throws (each side)

10 Stiff-Legged Deadlift

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