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Warm Up 4

Metcon

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Workout

The Cell Gym 11.07.15

Warm-up

Warm Up 4

2-3 Rounds NFT of:

15 Calories row, ski erg, assault bike

10 shoulder taps

10 Push-ups

3+3 thread the needle mobility (palm down)

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Metcon

Metcon (Time)

Team WOD:
Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65 #)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder to overhead (65#)
CrossFit Noord (Netherlands)

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