Night’s On Fire

Crossfit North Cloud – CrossFit

Warm-up

Warm-up (No Measure)

1-2 Sets:

250m Row (OR Cardio) (Moderate)

5-10 Box Dip

10 Alt. Leg V-Up

10 Hanging Scap Retractions

5 Strict Pull Ups

Weightlifting

Push Press (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

250m Row

10 Strict Ring Dips

15 GHD OR AbMat Situps

20 Pull Ups

Accessory Work

Metcon (Checkmark)

2 Sets (Not For Time)

10 Straight Arm KB Sit ups

10 Wide Grip Barbell Bicep Curls

10 Landmine Lunge Side Twist (10/each side)

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