Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (5,5,3,2,1,1,1,1)
Every 90 seconds, for 12 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
Metcon
Metcon (Time)
For time:
40 Wallballs (20/14 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Wallballs
15 Burpee Box Jump-Overs
20 Wallballs
10 Burpee Box Jump-Overs
crossfitnorthcloud.com 