Crossfit North Cloud – CrossFit
Weightlifting
Shoulder Press (4X3 (Across))
Every 2 minutes, for 8 minutes complete 3 reps of STRICT Shoulder press @ approximately 85-90% of 1-RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 3:
Complete a 18 Minute AMRAP of:
Bike 20/16 Calories
Couplet of:
10 Deadlifts (185/135)
15 Toes-to-Bar
20 DB Snatches (55/35)
Partner 1 begins on the Bike, while Partners 2&3 start on the Triplet alternating whenever desired.
When partner 1 finishes the 20/16 Calorie Bike, partner 2 bikes while 1 & 3 continue work on the triplet.
When partner 2 finishes the bike, partner 3 then bikes and 1 & 2 work on the triplet. This rotation repeats until the 18 minute time cap is up.
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