3 A.M.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1 Minute Ski (build from easy to moderate pace)

10 Squats with Thoracic Rotation

10 Scapular Pushups

5 DB Snatch/Arm

Metcon

Metcon (Time)

Complete For Time:

21-15-9

Deadlifts (185/125)

Ring Push Ups

-rest 3:00-

15-12-9

Deadlifts (225/155)

Ring Push Ups

-rest 3:00-

9-7-5

Deadlifts (275/185)

Ring Push Ups

Weightlifting

Metcon (No Measure)

3-4 Rounds

1 set of 21’s Barbell Curls @ moderate weight – maintain quality

12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality

15 Lying DB Pullover on Bench @ moderate weight – maintain quality

-Rest as needed b/t sets-

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