Crossfit North Cloud – N.C. Athletics
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