Crossfit North Cloud – CrossFit
Weightlifting
Deadlift
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 215 x 6, 245 x 4, 275 x 2, 225 x 6, 265 x 4, 295 x 2)
During your rest between sets, use this time to work on shoulder mobility (passthroughs/banded work, etc.)
Metcon
Metcon (Time)
Three rounds for time of:
15 Pull-Ups
30 Russian Kettlebell Swings (70/53)
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