Crossfit North Cloud – CrossFit
Weightlifting
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Metcon
Metcon (Time)
Five rounds for time of:
24 Kettlebell Swings (53/35)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (53/35)
12 Box Jumps (24″/20″)
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