Crossfit North Cloud – CrossFit
Weightlifting
Shoulder Press (Every 2:00 x 5)
Every 2 minutes, for 10 minutes (5 sets):
Shoulder Press x 3-4 reps @ 20X1
If you achieve 4 successful reps, increase the load in the next set. Goal is a heavy 3-rep max on set #5.
Metcon
Metcon (Time)
For time:
50 Calories of Rowing
40 Single-Arm DB/KB Push Press* (50/35)
30 Toes to Bar
20 Burpees
*For the Single-Arm Dumbbell Push Press, perform 10 reps with one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.
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