Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (6,4,2,6,4,2)
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 215 x 6, 245 x 4, 275 x 2, 220 x 6, 250 x 4, 280 x 2)
REST between sets, and use that time to mobilize!
**The score set from this is the final set of two.**
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating FULL ROUNDS, complete AMRAP in 12 minutes of:
10 Pullups
20 American KB Swings (53/35)
Rx+ = C2B Pullups & (70/53) KB Swings
**Use same KB, if using the same weight**
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