Crossfit North Cloud – CrossFit
Weightlifting
Bench Press (2-RM Bench)
Take 12 minutes to build to a 2-RM Bench Press
Suggested Rep Scheme:
Set 1: 10 Reps (Empty Bar)
Set 2: 6 Reps (40%)
Set 3: 5 Reps (50%)
Set 4: 3 Reps (65%)
Set 5: 2 Reps (75%)
Set 6 and on: 2 Reps until 2-RM established.
Metcon
Metcon (Time)
Complete three rounds for time of:
500 Meter Row
10 Man-Makers (50/35 lbs)
*Man-Maker:
Push-up
Row (L)
Push-up
Row (R)
Clean
Thruster
crossfitnorthcloud.com 