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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4x :30/:30 Row

then…

2 Sets:

5 Strict Pullups/RR

10 SA DB High Pull

10 Good Mornings

5 Muscle Cleans

Metcon

Metcon (Time)

With a partner, complete for time:

Buy-In: 800 Meter Run (together)

then…

80 Cleans (155/105)

80 Pullups

*Partition reps as desired
Rx+:

Cleans (205/145)

Bar MU (40)

Accessory Work

Metcon (No Measure)

3 Sets

10 Double Dumbbell Pause Bulgarian Split Squat (pause for 2 seconds at the bottom of each rep) (5/leg)

10 Single Arm Dumbbell Row w/Pause at the top of each rep (5/arm)

10 Seated Double Dumbbell Curl into Press

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