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Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Cardio

then…

2 Sets:

10 Inchworms

5 single arm dumbbell RDLs (each side) (moderate)

5 single arm dumbbell suitcase deadlifts (each side) (moderate)

Weightlifting

Deadlift (2,2,2,2,2)

2 Deadlift @ 8/10 RPE Deadlift

2 Deadlift @ 8/10 RPE Deadlift

2 Deadlift @ 8/10 RPE Deadlift

2 Deadlift @ 9/10 RPE Deadlift

2 Deadlift @ 9/10 RPE Deadlift

Metcon

Metcon (Time)

Complete For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (2x50s/35s)

*12/9 Calorie Assault Bike after each set (fast)

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