Renegades of Funk

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

1-2 Sets:

1:00 Row

15 Banded Good Morning

10 Inchworm w/Push Up

10 Box Jump w/Step Down


Build to deadlift weight.


Metcon (Time)

Complete 6 Sets for Total Time:

10 Deadlifts (225/155)

10 Burpee Box Jump Overs (24/20)

-Rest 1:00-
Rx+: DL @ (275/185)

Accessory Work

Metcon (No Measure)

2-4 Rounds:

10 Barbell Bench Press @ moderate weight – maintain quality

10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality

15 Flat Bench DB Chest Fly@ light weight – maintain control and quality

12 DB Hammer Curl (each side) @ light weight – maintain quality

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: