Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (Heavy 3-5 Rep)
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 – 3-5 reps @ 85%
Metcon
Metcon (Time)
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (Rx = 1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
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