Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (Every 2:00 x 8)
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 3 reps @ 90%
Metcon
Metcon (4 Rounds for reps)
Against a 2-minute running clock, complete as many reps as possible of:
Row 300/250 Meters
Max Reps of Power Snatches (95/65)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
**do not score calories rowed as your scored Reps**
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