Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Machine
10 PVC Pass Throughs
10 Ring Rows
:30 Shoulder Taps
Weightlifting
DB Bench Press (6 x 8 @ Tempo: 1×13)
*b/t sets complete 10 banded lat pulldowns
**Tempo on DB bench: 1/X/1/3
Metcon
Metcon (Time)
Complete 4 Rounds for Time:
20 Shuttle Runs (25 feet)
10 Burpee DB Deadlifts
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