Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (Every :90 for 12 Minutes)
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 85% +
*Weight is the same across all sets.
Metcon
Metcon (Time)
Four rounds for time of:
200 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15/10 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
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