Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
2 Rounds:
1:30 Machine
15 Banded Lateral Side Step (Each Way)
15 Banded Air Squat
15 Upright Rows/Arm
:30 Bar Hang
Weightlifting
Back Squat (5 x 5 (building))
Metcon
Metcon (Time)
Complete 4 Rounds For Time of:
1:00 Goblet Hold Wallsit
200 M. Run
20 Alt. DB Clean and Jerk
*1:00 Rest after each set
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