Santa Monica

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 minutes on Assault Bike

Then…

Spiderman Lunge x 10

Walking Lunges x 20

Inchworm x 10

Kipping Swings x 20

Squat Jumps x 10

Weightlifting

Deadlift (6 x 5 – Across)

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 5 reps @ 70-75% of 1-RM.

Metcon

Metcon (Time)

Five rounds for time of:

24 Russian Kettlebell Swings (53/35)

12 Single-Arm KB Push Press (53/35)

12 Box Jumps (24″/20″)

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