N.C. Athletics – Mon, Jun 12

Crossfit North Cloud – N.C. Athletics

Warmup

Weightlifting

Warmup (No Measure)

1:00 Pigeon Stretch/Side

1:00 Bike

1:00 Run

then…

2 Rounds:

10 Cossack Squats/Side

10 Alt. V-Ups

10 Banded Good Mornings

Front Squat (3,3,2,1,1,1,1,1)

3 Front Squat @ 6/10 RPE

3 Front Squat @ 6.5/10 RPE

2 Front Squat @ 7.5/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 8.5/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 9.5/10 RPE

1 Front Squat @ 10/10 RPE

Deadlift (6,4,2,2,2,2,2)

6 Deadlifts @ 7/10 RPE

4 Deadlifts @ 7/10 RPE

2 Deadlifts @ 7.5/10 RPE

2 Deadlifts @ 8/10 RPE

2 Deadlifts @ 8.510 RPE

2 Deadlifts @ 9/10 RPE

2 Deadlifts @ 9.5/10 RPE

Metcon

Metcon (3 Rounds for reps)

With a Partner, Partitioning Reps as Desired, Complete 3 Sets for Max Reps:

AMRAP 6:

30 Calorie Ski

30 Hanging Leg Raises

5 Synchro Burpees-over-the-Bar

*Max Reps in remaining time: Power Cleans

-Rest 1:00-