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Crossfit North Cloud – CrossFit

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Warm-up

Warmup (No Measure)

Complete:

2:00 Ski

1:00 Banded Hip Distraction/Side

10 Banded Lat Pulldown

10 Scorpions

5 Inchworms

Metcon

Metcon (3 Rounds for time)

Complete 3 Sets For Times:

21-15-9

Calorie Row (OR Ski)

Calorie Assault Bike

*Rest 2 Min b/t sets.

**Female Calories: 18-12-6

Accessory Work

MetCon (Checkmark)

3 Sets:

10 Dumbbell Flys

10 Skull Crushers

10 Wide Grip Barbell Bicep Curls