Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Row OR Bike (moderate)
10 Goblet Squats
5 Pushup to Downward Dog
10-15m Sandbag Carry (start light and build in weight) (Use same implement that you will use in workout
-Then-
Warm Up to Front Squat and Carry weight.
Metcon
Metcon (Time)
Partner Larry:
21-18-15-12-9-6-3
Synchro Front squats (115/75)
Synchro Bar-facing burpees
*100 Meter Sandbag Bear Hug Carry with (150/100) OR 100 Meter Farmer’s Carry (2×70/53)
after each round (Switch as desired on carry)
HERO WORKOUT: “LARRY”
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
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