Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
2:00 Bike OR Row (moderate) (your choice)
15 Banded Pull Aparts
15 Banded Good Mornings
10 Banded Monster Walks (each direction)
Weightlifting
Deadlift (5 + 5 (Sumo+Conventional))
5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE
5 Sumo Deadlifts + 5 Deadlifts @ 7/10 RPE
*Weight is the same on all 5 sets of (5+5)
**Complete 5 Sumo DL, do NOT release grip after the 5th rep and bring feet into conventional stance and complete 5 conventional deadlifts.
Metcon
Metcon (Time)
Complete For Time:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
Rx+:
For time:
10 Pull Ups
20 Push Ups
30 Air Squats
15 Pull Ups
30 Push Ups
45 Air Squats
20 Pull Ups
40 Push Ups
60 Air Squats
25 Pull Ups
50 Push Ups
75 Air Squats
30 Pull Ups
60 Push Ups
90 Air Squats
*20/14 Lb. Weight Vest
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