North Raleigh Crossfit Creatd by Cardinal Gru Marketing
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©2017 NORTH RALEIGH CROSSFIT. 

CARDINAL GROUP MARKETING

North Raleigh CrossFit: 12/04/2017

December 3, 2017

New strength cycle - Day 1!

 

Strength
 

Back Squat:

6x2 @ 80%, rest 90 seconds

 

Conditioning

"Black and Blue"

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

*15 min time cap

 

Cash Out

 

4 min accumulative plank hold. Time stops if you drop or pause to change positions.
* You may hold from forearms, straight arms, sides. 
* Keep a tight core. 
* Shoulders, hips, and ankles in line. 

 


 

 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit