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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 Rounds:

1:00 Row (Easy to Moderate)

8 KB Suitcase Deadlifts (each side) (moderate)

8 Single Arm Dumbbell Push Jerk (light) (each side)

8 Pause Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

In a team of 3, complete AMRAP 24:

12 Dbl DB Hang Squat Clean

9 Synchro DB Facing Burpees

6 Dbl DB Shoulder-to-Overhead (50/35)

*200M AirRunner Run

**One partner working at a time.

***Partners rotate in the same order through the 200M runs on the Airrunner.

*Two non-running partners partition the reps of the triplet as desired.

Accessory Work

Metcon (No Measure)

3-4 Rounds for Quality:

12 Overhead Plate Situps

30 Flutter Kicks (each side)

10 Hollow Rocks

5 Evil Wheels

15 KB Front Rack Marches (each side)

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