Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets:
1:00 Bike (Moderate)
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)
Weightlifting
Snatch Grip Deadlift (5 x 1)
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
Metcon
Metcon (6 Rounds for time)
6 sets (1 Set Every 4 minutes):
18/14 Calorie Assault Bike
9 Devil Press (2×35/25)
Rx+:
6 sets (1 Set Every 4 minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2×50/35)
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