Crossfit North Cloud – CrossFit
Weightlifting
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep
*From the Rack.
*Only 1 rep each set, DROP FROM THE TOP…save your shoulders!
Metcon
Metcon (4 Rounds for reps)
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250/200 Meters
Push Press (115/75 lbs)
**Score is reps of Push Press.
*No Re-dip (not a push jerk)
crossfitnorthcloud.com 