N.C. Athletics #008

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

12 Minute Clock:

1 Minute Assault Bike

1 Min Ski

10 Dumbbell Split Stance RDLs (Each Side)

*Start slow on machines and increase pace each round

Accessory Work

Weightlifting

Deadlift

Deadlift for load:

#1: 5 reps @ 70%

#2: 5 reps @ 70%

#3: 5 reps @ 75%

#4: 5 reps @ 75%

#5: 5 reps @ 80%

#6: 5 reps @ 80%

Metcon

Metcon (Time)

4 Sets:

15 Dumbbell Bench Press

Rest :30

15 Situps

Rest :30

200 M. Run

Rest :30