Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Front Squats x 7 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds
Front Squat (4 X 7 (Across))
Single Arm Dumbbell Row (4 X 8)
Metcon
Metcon (Time)
For time:
500 Meter Row
50 Wall Ball Shots (20/14)
50 Hand-Release Push-Ups
500 Meter Row
crossfitnorthcloud.com 