Crossfit North Cloud – CrossFit
Weightlifting
Push Press (5,5,5,5,5)
A.
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to establish today’s 5-RM.
Metcon
Metcon (Weight)
Every minute, on the minute, for 16 minutes:
Odd minutes – 10 Burpees
Even minutes – 5 Power Cleans
***Score is the total weight moved over the course of the 8 sets of power cleans.
*To “Rx,” you must complete all 10 burpees in every even minute.
*There is no Rx weight, use the heaviest weight you believe you can successfully handle.
Rx+ = Bar Facing Burpees
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