NC Athletics – 06032021

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Moderate Airbike

8 Thrusters

6 Good Mornings

4 Alternating V-Ups (each leg)

Weightlifting

Bench Press (5 x 5)

*Complete 15 Banded Tricep Pushdowns (banded) between sets

Deadlift (5 x 5)

Deadlift:

5×5 (Building)

*Rest 60-90 seconds between sets*

*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets

Gymnastics

Metcon

Metcon (Time)

“The 30’s”

For Time:

30/24 Cal. Assault Bike

30 Thrusters

30 Toes-to-Bar/Hanging Leg Raises

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