Crossfit North Cloud – CrossFit
Weightlifting
Push Press (3,3,3,3)
4 sets of 3 Reps @ 75% of 1-RM.
Metcon
Metcon (4 Rounds for reps)
(8 sets) Tabata Row for Calories
Rest 60 seconds
(8 sets) Tabata Box Jumps (24/20)
Rest 60 seconds
(8 sets) Tabata Burpees
Rest 60 seconds
(8 sets) Tabata Power Cleans (135/85)
*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.
*Tabata means “20 seconds of work, 10 seconds of rest.”
*Athletes will start on different movements, but move through in order.
**Scoring – Each movement is recorded separately (round). So….
Round 1 – Total Cals on rower
Round 2 – Total Box Jumps
Round 3 – Total Burpees
Round 4 – Total Power Cleans
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