Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Ski (OR Row)
5 inchworm
10 Russian Kettlebell Swings (light/moderate)
10 Step Back Lunge w/Twist
Metcon
Metcon (4 Rounds for reps)
Complete EMOM 12: (4 Rounds)
1- 12 DB Bench (50/35)
2 – 9 Burpees over the Bar
3 – 6 Power Cleans (155/105)
Gymnastics
Metcon (No Measure)
3-5 rounds of:
3-5 Handstand Pushups against wall or 3-5 Handstand Pushups from Box + 30 second Handstand Hold
100 foot Farmers Carry [65/50] [two dumbbells]
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