Crossfit North Cloud – CrossFit
Weightlifting
Push Press (5,5,5,5,5)
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up in weight on the next set.
*Be SAFE, Do not attempt to save reps…DROP the bar.
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters OR 15/10 Calories of Assault Bike.
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – 40 Double-Unders/80 Single-Unders
*If all reps are completed within the minute every time your score will be:
Rower:
M: 350 Reps (70 per 3 minutes)
F: 325 Reps (65 per 3 minutes)
Assault Bike:
M: 325 Reps (65 per 3 minutes)
F: 300 Reps (60 per 3 minutes)
crossfitnorthcloud.com 