Shaun White

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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