06/19/2017

Crossfit North Cloud – CrossFit

Weightlifting

Three sets of:

Push Press x 5 reps

Rest 90 seconds

Weighted Pull-Ups x 5 reps @ 2110

Rest 90 seconds

Push Press (5,5,5)

Weighted Pull-ups (5,5,5)

Metcon

Metcon (Time)

For time:

10 Wallballs (20/14 lbs to 10′ or 9′ Target)

1 Ring Dip

9 Wallballs

2 Ring Dips

8 Wallballs

3 Ring Dips

7 Wallballs

4 Ring Dips

6 Wallballs

5 Ring Dips

5 Wallballs

6 Ring Dips

4 Wallballs

7 Ring Dips

3 Wallballs

8 Ring Dips

2 Wallballs

9 Ring Dips

1 Wallball

10 Ring Dips