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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 Sets:

1:00 Jog

5 Banded Air Squat

5 Inchworm w/Push Up

10 Red Band Pullaparts

Metcon

Metcon (2 Rounds for time)

2 Sets:

300/250 Meter Ski

30 Air Squats

10 Burpee Pull Ups

-Rest 2:00 b/t sets-

Weightlifting

Flow goes as follows:

5 Deadlifts

5 Bench Press

-rest as needed-

4 Deadlifts

4 Bench Press

-rest as needed-

3 Deadlifts

3 Bench Press

-rest as needed-

2 Deadlifts

2 Bench Press

-rest as needed-

1 Deadlift

1 Bench Press

*Superset: Complete the Deadlift, rest minimally and then Bench Press.

**Rest as needed between the sets.

Deadlift (5,4,3,2,1)

Bench Press (5,4,3,2,1)