Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (E3MOM x 4)
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
Metcon
Metcon (3 Rounds for reps)
Three sets for max reps:
90 seconds of each of the following…
9 Burpee Box Jump-Overs + Max Reps of Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
“Round 1” = Total HSPU Reps
“Round 2” = Total Pullup Reps
“Round 3” = Total T2B Reps
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