Family Affair

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

10/7 Calorie Bike

10 Step Ups

5 Strict Pull Ups

200m Jog


Metcon (3 Rounds for reps)

18 Minute EMOM: (3 Rounds)

Minute 1: 150m/120m Run

Minute 2: 10 Box Jumps (24″/20″)

Minute 3: 15/12 Calorie Bike

Minute 4: 6 C2B Pullups or 3 Muscle-Ups

Minute 5: 15/12 Calorie Ski

Minute 6: 3 Wall Walks

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Straight Arm Lat Pulldown

10 Landmine Half Kneeling Press/Side

10 DB Prone Row


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