Devil Without A Cause

Crossfit North Cloud – CrossFit

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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)