Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Easy Bike
directly into…
4 Minute AMRAP of:
4 GHD (8 AbMat Situps)
4 Cossack Squats
4 LIGHT DB Devil Press
Weightlifting
Deadlift (E2MOM x 6)
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 3 reps @ 75%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 85% +
Metcon
Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets)
100 Double Unders
50 ft. of Overhead Walking Lunges (95/65)
20 Pullups
*You should be getting rest each set (minimum of 45 seconds)…adjust reps accordingly.
**Single-Unders are multiplied by 1.5 (so if you are doing SU you will do 150 each round)
***If can’t do OH walking Lunge, modify with Front Rack walking Lunges.
****Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….
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