Nine In the Afternoon

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Cardio

then…

2 Sets:

10 Single Leg RDL R/L (No weight)

10 Ring Hanging Scap Retraction

20 Plate Hops

Metcon

Metcon (Time)

Complete 4 Rounds for Time:

30/24 Calorie Ski

20 Box Jumps (24/20)

10 Hang Power Cleans (135/95)

Accessory Work

Metcon (No Measure)

2-3 Rounds:

10 Tempo (2:1:2:1) Double DB Bench Press @ moderate weight – maintain quality

15 Hamer Dumbbell Curls @light weight (each side)

15 Flat Bench DB Chest Fly @ light weight – maintain control and quality

15 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 3 min b/t round-