Desecration Smile

Crossfit North Cloud – CrossFit

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Warm-up

Metcon

Metcon (3 Rounds for time)

With a partner, complete For Time:

3 sets:

15 Synchro Bar Facing Burpees

10/8 Rope Climbs (split)

15 Synchro Bar Facing Burpees

-Rest 1:1 b/t sets-

Midline

Metcon (No Measure)

3-4 Rounds

10 Weighted GHD Situps to Parallel

10 Dip Support Leg Raise

6 Ab Wheels

10 Landmine Windmills (each side)

30 yd DB Farmers Carry (each side – as heavy as form can be maintained)

Accessory Work

4 Rounds:

20 Band Pull Through @ heavy weight band – maintain quality

20 GHD Hip Raise

10 Rear foot elevated DB Split Squat (each side) @ moderate weight

-Rest as needed b/t rounds-

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