Laffy Taffy

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

10 Banded Air Squats

10 Single leg Dumbbell RDLs (moderate) (each side)

5 Cossack Squats (each side)

then…

:30 Bike Sprint

5 Pushup to Downward Dog

10 Hanging Scap Retraction

10 Kip to Swing

5 Front Squat (45/35)

Metcon

Metcon (Time)

With a Partner, Complete For Time:

50 Chest-to-Bar Pullups

50/45/40 Calorie Bike

50 Squat Cleans (135/95)

50/45/40 Calorie Bike

25 Squat Cleans (185/125)

50/45/40 Calorie Bike

50 Chest-to-Bar Pullups

Accessory Work

Metcon (No Measure)

3 sets

20 Banded Monster Walk steps (Total)

20 Dead bugs

20 Russian Step Ups (Total)