Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (4,3,3,2,2,5)
Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 4 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-90%
*Set 6 – Test 5-RM
*Be Safe, do NOT round back.
*Stay controlled through entire movement.
*Do not bounce weight out of the bottom.
Metcon
Metcon (Time)
For time:
3 Rounds for time of:
Run 200 M.
21-15-9
Pull-ups
AbMat Sit-ups
*Sub. 250 M. Row for 200 M. Run
**Rx+ = C2B Pullups
**Score is time to complete three rounds.
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