Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (5 x 5)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps
*Build to a heavy 5-rep (not necessarily max)
**All sets should be heavy-ish, don’t start light and make big jumps.
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 KB Swings (53/35)
Station 3 – 20 Overhead Squats (95/65)
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