Crossfit North Cloud – CrossFit
Weightlifting
A.
Five sets of:
Back Squat x 5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps @ 2020
Rest 60 seconds
*Back Squat weight is ACROSS.
Back Squat (5,5,5,5,5)
Single Arm Dumbbell Row (10,10,10,10,10)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Shoulder-2-Overhead x 1 rep
(You must perform 5 burpees any time the weight settles on the ground.
Rx Loading:
Men=115 lbs
Women=75 lbs
Rx+ Loading:
Men = 135 lbs
Women = 95 lbs
**Burpees do not count towards reps**
*1 “round” = 1 time through the complex
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