Congratulations

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio (easy to moderate)

8 V Push Ups

8 single arm dumbbell clean and jerks (light/moderate)

Metcon

Metcon (Time)

With a partner, with one person working at a time, complete 10 Rounds for Time:

2 Rope Climbs

6 DB S2O (2×50/2×35)

12 DB Power Cleans (2×50/2×35)

48 Double Unders

Accessory Work

Metcon (No Measure)

2 Rounds

15 Med Ball Abmat Situps

15 Hanging Knee Raise with Med Ball

15 Oblique twists with medball

:45 Sec Plank

:45 sec Side Plank (each side)

30 yd Banded KB Overhead Walk

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