BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

6 Up-Down w/jump to plate

8 Plate Ground to Overhead

12 Alt. Cossack Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

60 Single-Unders

30 Air Squats

15 Burpees

Optional Finisher

Metcon (No Measure)

2 SETS

1:00 L/R Cross Body Hold*

-Rest :30 b/t Sides-

*One KB overhead (right side), one KB in suitcase position (left side)