Funky Cole Medina

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets

1:00 Bike

15 Banded Good Morning

10 Cuban Press

5 Pushup to Downward Dog

Metcon

Metcon (4 Rounds for reps)

With a partner, complete the following:

AMRAP 5:

60/54/48 Calorie Row

in remaining time…

Pushups

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Run

in remaining time…

Synchro DB Front Rack Lunges (50/35)

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Row

in remaining time…

Synchro DB Push Press (50/35)

-Rest 2:00-

AMRAP 5:

60/54/48 Calorie Run

in remaining time…

Synchro DB Hang Snatches (50/35)