Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3-5 minute bike OR Row (build from easy to moderate throughout)
-then-
2-3 Sets:
10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand or DB OH Hold
15 banded good mornings
Metcon
Metcon (Time)
Complete For Time:
9-12-15-12-9
Calorie Row
Deadlift (185/125)
-Rest 3:00-
-then-
400 Meter Run
10 Wall Walks
Weightlifting
Back Squat (4 x 5 (80-83%) ACROSS)
5 Back Squats x 4 sets @ 80-83% of 1RM
Example Sets
Sets 1-4:
5 Back Squats @315#
-rest 60-90 seconds –
Based off of a 400# Back Squat 1RM
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