Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Deadlift x 6 reps @ 3111
(open hands at the bottom of the deadlift, then close them and lift again. Do NOT let hands completely lose contact with the bar)
Rest 30 seconds
Strict Handstand Push-Ups x Max Reps
(if you cannot get 6 reps or more, accumulate until you get 6 reps)
Rest 3 minutes
Strict Handstand Pushups (4 sets for Max Reps)
*Only record your largest unbroken Max set.
Deadlift (4 X 6 (Across))
Metcon
Metcon (AMRAP – Reps)
Three sets for max reps of:
45 seconds of Russian Kettlebell Swings (70/53)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
crossfitnorthcloud.com 