Crossfit North Cloud – CrossFit
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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