Counting Stars

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction x :30/side

Lunge w/twist x 20 steps

Then…

10 Cal Bike

20 Box StepUps

10 Cal Row

20 Romanian Deadlifts

10 Cal Ski

20 Russian KB Swings

Weightlifting

Deadlift (Heavy 1-Rep)

*Take 15 minutes to build to today’s heavy 1-rep deadlift.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders/80 Single-Unders

8 Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)