Champagne Supernova

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

3:00 Bike(Easy to Moderate)

1:00 Thoracic Can-Opener

10 Lateral box Step Ups (each Side)

10 Overhead Squats (empty bar)

Metcon

Metcon (2 Rounds for time)

With a partner, complete for time:

27-21-15-9

Calorie SkiErg

Synchro Overhead Squats (95/65)

-Rest 5:00-

27-21-15-9

Calorie Bike

Synchro Box Jumps (24/20)