CrossFit – Sat, Jan 14

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

1:00Bike (increase pace each set)

15 Banded Good Morning

5 Dumbbell Suitcase Deadlift (moderate) (each side)

-Then-

Warm Up to Deadlift weights.

Metcon

Metcon (2 Rounds for time)

With a Partner, Complete 2 Sets For Time:

42 Deadlifts (225/155)

42/34 Calorie Bike + 100′ ft. Sled Push (+135/95)

30 Deadlifts (275/185)

42/34 CalorieBike + 100′ ft. Sled Push (+135/95)

18 Deadlifts (315/225)

-Rest 3:00 b/t sets-
Rx+:

With a Partner, Complete 2 Sets For Time:

42 Deadlifts (275/185)

42/34 CalorieBike

30 Deadlifts (315/225)

42/34 CalorieBike

18 Deadlifts (365/265)

-Rest 3:00 b/t sets-

Accessory Work

3 Sets

10 Barbell Back Extensions

30 GHD Russian Twist

10 Heel Elevated Goblet Squat

5 Tall Box Jump

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