Burnin’ For You

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike

10 PVC Pass Through

10 PVC Overhead Squat

5 PVC Squat Snatch

Metcon

Metcon (2 Rounds for time)

In Conga Line Style, with a partner, complete:

3 Rounds Each:

1000/800 Meter Bike Erg

5 Squat Snatches (135/95)

-rest 5:00-

3 Rounds Each:

500/400 Meter Row

5 Squat Cleans (165/110)
Rx+:

Squat Snatch (155/105)

Squat Cleans (185/125)

Accessory Work

Metcon (No Measure)

3-4 Rounds:

10 Ring Row – feet elevated

15 Standing Tricep Extension w/ band

15 Incline Dumbbell Curls

15 Overhead Plate Situps

20 sec plank/20 sec side plank (left)/20 sec side plank (right)

15 KB Front Rack Marches Steps (each side)

-Rest 1-2 min b/t round-

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