03/19/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Shoulder Press (4×3 then 3×1)

Loads per set (by %):

1. 75 (3)

2. 80 (3)

3. 85 (3)

4. 90 (3)

5. 95 (1)

6. 100 (1)

7. 100+ (1)

*Record your heaviest single

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press (95/65 lbs)

10 Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:

10 Ring Dips

10 Burpees
Rx+:

Push Press (115/75)

C2B Pullups