06/25/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift

Every 2 minutes, for 12 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-6 reps @ 80% approximately

Metcon

Metcon (Time)

For time:

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

30 Pull-Ups

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

20 Pull-Ups

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

10 Pull-Ups