Let It Be

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Hip Distraction x 60 seconds per side

Hawaiian Squats x 10 reps per side

Russian Baby Makers x 10 reps

AbMat Situps x 20

Followed by…

Two sets of:

Assault Bike x 30 seconds

Good Mornings x 20

Weightlifting

Deadlift (E2:00 x 6 (3 @ 31×1))

Build in weight across the first three sets, then sets 4,5 & 6 are the SAME WEIGHT ACROSS!

Complete one set every 2 minutes.

Tempo is this:

3 seconds down, 1 second pause on the ground (NO Bounce), Explode up, 1 second pause at top.

Metcon

Metcon (Time)

For time:

75/50 Calories of Rowing

25 Front Squats (155/105)

25 Burpee Box Jump-Overs (24″/20″)

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