Crossfit North Cloud – CrossFit
Warm-up
Metcon (No Measure)
After the class warmup, take 5-7 minutes to warmup to your deadlift weight for the MetCon. Don’t go for 10 unbroken right now, try to get to a weight where you can pull 3-4 without much struggle.
Metcon
Metcon (Time)
In teams of two, partners alternate whole sets to complete 5 sets each of:
20/15 Calorie Assault Bike
20 Wall Ball Shots (20/14 lbs)
10 Unbroken Deadlifts (pick your weight)
*The goal is to pick a weight that you can do all deadlift sets unbroken, but is still challenging enough to make you fight for the last 1-2 reps on each set.
Deadlift (5 sets of 10 (unbroken))
*Use this to record the deadlifts from the MetCon.
**These sets must be Unbroken**
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