Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Deadlift x 4 reps @ 31X1 (w/bands)
Rest 20 seconds
Ring Dips x 10 reps @ 21X1
Rest 3 minutes
Deadlift (4,4,4,4)
*Choose a weight that is the same across all sets and at which you can maintain the tempo on all 4 touch and go reps.
Metcon
Metcon (Time)
Three rounds for time of:
25 American Kettlebell Swings (53/35)
15 Chest-to-Bar Pull-Ups
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