Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (5×3)
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps
Warmup:
Take 7-10 minutes to build to approximately 75% of your 1-RM, and then perform all 5 working sets at 75% of 1-RM or the weight that you build to in warmup.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, perform as many rounds and reps possible in 7 minutes of:
10 Shoulder-to-Overhead (135/95)
10 Box Jump-Overs (24/20)
10 Pullups
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