Illmatic

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio (Your Choice)

then…

2 Sets:

10 KB Swings

10 Bent-Over Rows (5/arm)

10 PVC Passthroughs

Metcon

Metcon (2 Rounds for reps)

With a partner, complete the following:

AMRAP 12:

9 Hang Clean (155/105)

12 DB Bench Press (50s/35s)

15/12 Calorie Row

-Rest 3:00-

AMRAP 12:

12/9 Calorie Row

9 Man-Makers (50s/35s)

Accessory Work

Metcon (No Measure)

3 Rounds:

10 Single Leg RDL

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

12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality

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