NC Athletics – 06222022

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

400 Meter Jog

then…

3 Rounds:

10 Landmine Press (5/arm)

10 Banded Good Mornings

10 Scapular Pullups

Metcon

Metcon (5 Rounds for reps)

Every 7:00, for 35:00 (5 Rounds)

AMRAP 5:00:

20/15 Calorie Row

15 DB Bench Press

10 Pullups

5 Deadlifts

-Rest 2:00-

Accessory Work

Metcon (No Measure)

2 Sets:

10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

10 DB Bent Over Row @ moderate weight – maintain quality

10 Single Arm Lat Pulldown @ moderate weight – maintain quality

10 Standing Tricep DB French Press @ moderate weight