Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (5 X 3)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Suggested loads per set (by 1-RM %): 70, 75, 80, 85, 90+
Metcon
Metcon (Time)
Five rounds for time of:
15/10 Cal. Assault Bike or 20/15 Cal. Row
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
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