The Revenge

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :20/:10 Bike

10 Kang Squats

10 Pushup to Downward Dog

10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

10 DB SA Sotts Press/Side

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, only one working at a time, complete AMRAP 24:

48 Snatches (95/65)

12 Rope Climbs

48 Dbl DB Box Step-Overs (24/20) (50/35)

*Every 3:00, including 0:00 partners must stop and row 24/18 calories.