Crossfit North Cloud – CrossFit
Weightlifting
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2111
Rest 60 seconds
Back Squat (3,3,3)
Single Arm Dumbbell Row (10,10,10)
Metcon
Metcon (Time)
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 American Kettlebell Swings (53/35 lbs)
10 KB Shoulder-to-Overhead (53/35 lbs)
*5 each arm per set of KB S2O
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