Crossfit North Cloud – CrossFit
Weightlifting
Deadlift (10,10,6,8,6,4)
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest approximately 2 minutes between sets.
Metcon
Metcon (Time)
Complete, for time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35 lb DBs)
*This should be a fast workout, sprint!
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