Welcome to the Black Parade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Crossover Symmetry Activation

Then…

2 Rounds of:

200 Meter Ski

15 Banded Good Mornings

10 Cossack Squats/side

5 Pushups

Weightlifting

Deadlift (7 x 1 (Ascending))

Work up to a Heavy Single in 7 working sets

How to approach this lift:

Once warmed up make smart calculated jumps in weight to reach a Heavy Single.

Focus on keeping core tight with shoulders, torso, hips staying in line through each rep

Drive the feet through the floor and squeeze hips/glutes!

Rest 1-2 mins between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, partitioning reps as desired, complete AMRAP 24 of:

100 Double-Unders

80 Calorie Row

60 Deadlifts (225/155)

40 DB Bench Press (50/35)

20 Man-Makers (50/35)

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