Crossfit North Cloud – CrossFit
Accessory Work
Metcon (3 Rounds for reps)
Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Ring Rows
Rest 45 seconds
*This is for Max Reps…BUT, these reps should be clean, controlled and with great form.
*Your focus should be on moving really well with about 75% intensity…get your heart rate up but don’t sacrifice quality.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of:
7 Shoulder-to-Overhead (135/95 lbs)
7 Burpees Over the Barbell
7 Toes to Bar
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