Crossfit North Cloud – CrossFit
Weightlifting
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps (choose your weight)
Rest 3 minutes
Deadlift (3 x 8 (tempo))
Metcon
Metcon (Time)
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
10 Thrusters (95/65)
20 Pull-Ups
immediately followed by…
100 Double-Unders/200 Single-Unders
Time Cap = 15 Minutes
crossfitnorthcloud.com 