Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Hip Mobility:
Lunge w/reach x 10 each leg
Banded Hip Distraction x :30/side
Followed by…
Three Sets of:
Assault Bike x 30 seconds
Static Hang x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds
Gymnastics
Weighted Pull-ups (1 x 5)
Every 2 minutes for 10 minutes:
Complete 1 set of 5 weighted pullups.
*If you cannot do weighted pullups, complete strict pullups.
**Do them unbroken if possible
***If you cannot do strict pullups, complete full strict banded pullups.
Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
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