Bombs Over Baghdad

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 sets:

1:00 Row (OR Cardio)

10 Hanging Scap Retraction

5 Strict Pull Up

10 Front Squat (45/35)

10 Strict Press (45/35)

-Then-

Build to Front Squat/Thruster weight

Metcon

Metcon (Time)

With a Partner, alternating full sets, complete 3 sets each: (6 total)

10 Front Squat (155/105)

20 Pullups

5 Thruster (155/105)
With a Partner, alternating full sets, complete 3 sets each: (6 total)

10 Front Squat (185/125)

25 C2B Pullups

5 Thruster (185/125)

Accessory Work

Metcon (Checkmark)

2-4 Rounds:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

10 Dip Support Leg Raise

10 Ab wheels

60 Sec Plank Hold

30 yd Banded KB Overhead Walk

*Rest 2:00 b/t sets