Pumped Up Kicks

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

Then…

3 Rounds:

10 Lunge w/Twist

10 Ring Rows

10 Broad Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner, Complete AMRAP 20:

20 Power Snatch (95/65)

40 Wallballs (20/14)

20 Toes-to-Bar

*Every 2:00, including 0:00 complete 12/9 Calorie Bike.

Accessory Work

3 Sets:

5 Front Rack Box Stepups (per leg)

10 Landmine Twists