Crossfit North Cloud – CrossFit



Shoulder Press ( 5,5,5,5,5)

Every 2 minutes, for 10 minutes (5 sets):

Shoulder Press x 5 reps

*No Arching Back


*If failing, DO NOT attempt to save

*No dip, Strict press = no assistance from the lower body.

**SCORE = Heaviest set of 5.


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)

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