Crossfit North Cloud – CrossFit
Gymnastics
Three sets of:
Pause Deadlift x 6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel)
Rest 60 seconds
50-Foot Handstand Walk or (60 Second Accumulated Handstand Hold/Static OH DB Hold)
Rest 60 seconds
Metcon
Metcon (Time)
Two rounds for time of:
1000 M. Row
42 Russian KB Swings (53/35)
24 Pull-Ups
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