N.C. Athletics #005

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

-Then-

2 Rounds:

1:30 Machine

15 Banded Lateral Side Step (Each Way)

15 Banded Air Squat

15 Upright Rows/Arm

:30 Bar Hang

Weightlifting

Bench Press (4 x 5)

Bench Press for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 70%

Deadlift (4 x 5)

Deadlift for load:

#1: 5 reps @ 60%

#2: 5 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

5 DB Power Clean

5 Burpees over DB