Motivation

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (moderate) (your choice)

10 Prisoner Kang Squats

10 Lunge w/Twist

10 Ring Rows

Metcon

Emerson Lee (AMRAP – Rounds and Reps)

20 Minute AMRAP:

10 Front-Rack Reverse Lunges (55/35)

14 Calorie Row

20 Single-Arm DB Hang Snatch (55/35)

*Emerson Lee Loring was born on 10/14/2020 at 5:26PM!

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Back Extensions

10 Strict Pullups

10 Landmine Rows