Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (5,5,5,5)
*From the rig*
**Weight scheme for today is “Across,” this means you will do the same weight for all four sets.
**Pick a weight that you know you can complete all 4 sets of 5, but heavy enough that the last 1 or 2 reps is a fight. Take adequate rest!
Metcon
Metcon (Time)
Five RFT of:
12 Push Press (95/65 lbs.)
12 Russian Kettlebell Swings (70/53 lbs.)
*Push Press must be taken from the ground.
*Dip, drive, press…need FULL lockout at the top of every rep.
***Russian KB swings – to eye level.
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