No Limit

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minute Easy SkiErg

:30/side Pigeon Pose

:30/side Samson Stretch

:60 Standing Forward Fold

Then…

Two Sets:

Banded Good Mornings x 15 reps

Over-the-Fence x 10 reps

Burpees x 5

Weightlifting

Deadlift (E2 x 5 (Weight is Across))

Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 2 reps @ 85-90% (Across)

Metcon

Metcon (3 Rounds for reps)

Three sets for max calories of:

45 seconds of Burpees

Rest 45 seconds

45 seconds of Box Jumps (24/20)

Rest 45 seconds

45 seconds of Toes-to-Rings OR Toes-to-Bar

Rest 45 seconds
*Goal for this workout is to steadily move throughout the entire :45 second work period each time.

**Consistency across all three sets, don’t go all out on set 1 and have little left for 2 and 3.

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