The Next Episode

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds Of:

1:00 Easy Ski

20 Banded Good Morning

10 Split Stance Kettlebell RDL R/L

0:30 Side Plank R/L


Deadlift (Today’s 1-RM)

Climb to today’s 1-RM.

*Remember that this is the beginning of a strength cycle, so we are simply setting a current baseline to work from.

*Don’t let form breakdown, this should be a max with very well executed form.

*Brace your core, pull your hips under and hinge the bar off the ground, pressing through your heels instead of “lifting the bar off the ground.”


Metcon (AMRAP – Rounds and Reps)

Complete As Many Rounds and Reps Possible in 20 Minutes of:

250 Meter Ski

800 Meter Bike

250 Meter Row

Accessory Work

Metcon (No Measure)

3 Rounds:

5/5 Turkish Get Ups

30 Hip Extensions

20/20 Banded Hamstring Curls

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