Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Back Squat x 4 reps (@ 80% of 1-RM)
Rest 60 seconds
Single-Arm Dumbbell Row x 10 reps each arm @2111
Rest 60 seconds
Back Squat (4 X 4)
Single Arm Dumbbell Row (4 X 8)
Metcon
Metcon (Time)
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
10 Overhead Squats (115/75 lbs)
5 Strict Pull-Ups
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