Crossfit North Cloud – CrossFit
Weightlifting
“Press Room”
5-RM Strict Press
3-RM Push Press
**Take 15 minutes to establish a 5-RM Strict Press, as well as a 3-RM Push Press.
Shoulder Press
Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
“Eastside Boys”
8 Minute AMRAP:
3 Handstand Pushups
6 Burpees
9 Goblet Squats (53/35)
12 American KB Swings (53/35)
This workout, is a short but intense burner.
*The goal is to move as quickly through the rounds as possible, keeping the rest to a minimum.
Rx+ = 70/53 KB Swings
crossfitnorthcloud.com 