Crossfit North Cloud – CrossFit
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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