Counting Stars

Crossfit North Cloud – CrossFit

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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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