Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 SkiErg
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Scorpions x 15
Burpees x 10
Inchworms x 5
Weightlifting
Deadlift (5 x 3)
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
*Build in weight across all 5 sets to today’s heavy 3-RM.
Metcon
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Assault Bike
30 Dumbbell Snatches (50/35)
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