Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Bike Erg OR Echo Bike (moderate)
10 KB Swings
10 Kang Squats
10 Good Mornings
Weightlifting
Deadlift (5 x 5 (Across))
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
Metcon
Metcon (4 Rounds for reps)
Complete 4 Sets, for Total Reps:
AMRAP 2 Minutes:
20/16 Calorie Bike Erg OR 15/12 Calorie Assault Bike
Max Wall Balls (20/14) (10/9ft)
-rest 2 minutes b/t sets-
Rx+:
Complete 4 Sets, for Total Reps:
AMRAP 2 Minutes:
25/20 Calorie Bike Erg OR 20/16 Calorie Assault Bike)
Max Wall Balls (30/20) (10/9ft)
-rest 2 minutes b/t sets-
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