Crossfit North Cloud – CrossFit
Warmup
Metcon (No Measure)
2 Sets:
200m Ski (Or Row)
5 Inchworms
10 Banded Straight Arm Lat Pulldowns
10 Hanging Scap Retractions
5 Kip to Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete the following in 30 minutes:
Max Distance on the AirRunner (Switch every 400 M. and stay in the same order)
Max Rounds of:
50 Double-Unders
40 Box Jumps (24/20)
30 Toes-to-Ring
20 Double DB Clean & Jerks (50/35)
10 Strict Pullups
*One person working on the chipper at a time
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