Sweetness

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski

10 Scorpions

10 Plate Hops

-Then-

Build to Deadlift weight.

Metcon

Metcon (7 Rounds for reps)

Complete 7 Sets for Max Calories:

1:30 AMRAP:

16 Deadlifts (135/95)

8 Box Jumps (24/20)

Max Calorie Row

-Rest 1:30 b/w sets
Rx+:

Deadlifts (155/105)

Accessory Work

Metcon (No Measure)

3 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality

6 – 1:1:2 DB Bench @ moderate weight – maintain quality

10 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality

10 Dumbbell Hammer Curls @ moderate weight – maintain quality

*Rest as needed between rounds.

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