Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (8,8,8)
Three sets of:
Deadlift x 8 reps @ 20X1
*Focus on the tempo…stay tight in the core and back and keep solid form throughout each set.
Metcon
Metcon (Time)
For time:
Row 1000 Meters
25 Thrusters (95/65)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters (95/65)
**Larger classes: Start in Waves**
*Single-Unders = 200.
crossfitnorthcloud.com 