Astounded

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Sets:

1:00 Row

10 Hanging Scap Retraction

10 Single Arm High Pull R/L

10 Kang Squats

-Then-

Build to Power Clean weight.

Metcon

Metcon (4 Rounds for reps)

20 Minute EMOM

(4 Rounds):

Minute 1: 200 Meter Run

Minute 2: 8 Pullups/4 Bar Muscle-Ups

Minute 3: 5 Power Cleans (155/105)

Minute 4: 15/12 Calorie Ski

Minute 5: Rest

Accessory Work

Metcon (No Measure)

3 Rounds:

25′ KB Overhead Carry (each arm)

10 Landmine RDL (each leg)

5 Pushup to Downward Dog

RomWOD

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