Crossfit North Cloud – CrossFit
Weightlifting
Three sets of:
Bench Press x 4 reps @ 20X1
Rest 60 seconds
Single Arm Dumbbell or Kettlebell Row x 10 reps @ 10X0
Rest 60 seconds
Bench Press (4,4,4)
Single Arm Dumbbell Row (10,10,10)
Metcon
Metcon (Time)
With a partner:
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Pullups
You will hit this workout conga line style, one partner starts on the erg, and as soon as they have completed the 500 meter row, the resting second partner gets on.
*Partners MUST use the same rower.
*Partners can not be on the same movement at the same time.
**Rx + is Chest-to-Bar Pullups**
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