Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (10.10.10.8.6)
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Front Rack Walking Lunges with 50/35 lb. DBs
Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.
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