Crossfit North Cloud – CrossFit
Metcon
Weightlifting
DB Bench Press (5 x 5 (Across))
*Choose a weight for your 5 sets of DB Bench Press that you can cleanly bench with no fails.
*Have someone spot!
*Weight is Across all sets.
Metcon (4 Rounds for time)
Every 3 minutes, for 12 minutes (4 rounds), complete for times:
15/12 Calorie Row
10 Front Squats (135/95)
5 Shoulder-to-Overhead (135/95)
*If you cannot complete each round in the 3 minute window, adjust the row length down so that it is manageable to get no less than 20-30 seconds of rest.
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