Shut Up and Dance

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

3 Sets:

5 Inchworms

10 Cossack Squats (each side)

10 Banded Good Mornings

Weightlifting

Hang Clean + Front Squat + Jerk (6 x (2+1+1))

Warmup Sets: (3)

1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Jerk

Building Across 6 Sets:

Complete 2 Hang Cleans + 1 Front Squat + 1 Jerk

Metcon

Metcon (Time)

With a Partner, Complete:

2 Rounds For Time:

50/40 Calorie Row

50 Box Jumps (24/20)

50 Push Press (95/65)