Crossfit North Cloud – CrossFit
Weightlifting
Shoulder Press ((Every 2:00 for 12 Minutes))
Six sets of:
Shoulder Press x 3 reps
*Weight is Across
**Choose a weight that will challenge you, but that you can complete all 6 sets of 3 without fail.
Metcon
Metcon (5 Rounds for reps)
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12 Pull-Ups
Minute 2 – 9 Deadlifts (255/175)
Minute 3 – 6 Burpee Box Jump-Overs (24″/20″)
Please increase or decrease the prescribed reps and/or weights to make this session challenging, but manageable for your current ability level.
However, do not scale so much that you are getting more rest than work time on any given minute.
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