Crossfit North Cloud – CrossFit
Gymnastics
Three sets for max reps of:
Unbroken Shoulder Press @ approximately 80% of bodyweight
Rest 20 seconds…then…
Unbroken Strict Pull-Ups
Rest 3 minutes
*Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
**Use the same assistance across all three sets.
Strict Pull-ups (Largest Unbroken Set)
*Strict-no kip or butterly.
Metcon
Metcon (Time)
For time:
Buy-In: 30/20 Cal. Row
10 Wall Ball Shots (20/14 lbs)
1 Hand-Release Pushup
9 Wall Ball Shots
2 Hand-Release Pushups
8 Wall Ball Shots
3 Hand-Release Pushups
…
1 Wall Ball Shot
10 Hand-Release Pushups
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