Crossfit North Cloud – CrossFit
Weightlifting
Four Sets of:
Shoulder (Strict) Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Up x 4-6 reps
Rest 90 seconds
**You should start out completing 6 reps, and building to what will most likely be a heavy 4 rep.
**Weighted Pullup modification: strict, strict banded, negatives, banded negatives.
Shoulder Press (4 X 4-6)
Weighted Pull-ups (4 X 4-6)
Metcon
Metcon (Time)
Three rounds for time of:
40 Double Unders
30 Air Squats
20 Shoulder to Overhead (115/75)
**40 DU = 80 SU
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