Crossfit North Cloud – CrossFit
Weightlifting
Seated Strict Press (6 x 3)
Sit on a bench or box without back support and press the barbell from shoulder to overhead
Complete six sets of 3 seated Barbell Strict Press, building over the course of the 6 sets to a 3-RM.
Metcon
Metcon (Time)
In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Power Snatches (75/45)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)
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