Crossfit North Cloud – CrossFit
Metcon
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Shoulder Press ( 5,5,5,5,5)
Every 2 minutes, for 10 minutes (5 sets):
Shoulder Press x 5 reps
*No Arching Back
*BE SAFE!
*If failing, DO NOT attempt to save
*No dip, Strict press = no assistance from the lower body.
**SCORE = Heaviest set of 5.
Metcon
Metcon (AMRAP – Reps)
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses (95/65)
10 Burpees Over the Barbell
*Rx+ =
Push Press (135/95)
Bar FACING Burpees
*Choose a load that will challenge you, but that can be done without dropping to the ground during the set of 5.
*Score is total reps completed.
**MAX. score = 150 Reps (10 sets x 15 reps)
crossfitnorthcloud.com 