Crossfit North Cloud – CrossFit
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
Bench Press
Bench Press (2 Sets for Max Reps)
Metcon
Metcon (3 Rounds for reps)
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 10 Ring Dips
Minute 3 – 20 Air Squats
Minute 4 – 10 Pushups
Minute 5 – Rest
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