09/25/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Deadlift (10,8,6,4,2)

Every 2 minutes for 10 minutes, complete 1 set.

**No Alternate grip!**

*Set 1 – 10 reps @ 65% of 1-RM

*Set 2 – 8 reps @ 70%

*Set 3 – 6 reps @ 75%

*Set 4 – 4 reps @ 80%

*Set 5 – 2 reps @ 85% +

Metcon

Metcon (Time)

50/40 Calories of Assault Bike

50/40 Pull-Ups

100-Foot Single Arm DB Overhead Walking Lunges (50/35)