03/11/2019

Crossfit North Cloud – CrossFit

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Weightlifting

Push Press

Every two minutes, for 12 minutes (6 sets):

Push Press

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Metcon

Metcon (Time)

For time:

30/20 Calories of Assault Bike

30/20 Calories of Rowing

10 Front Squats (155/105 lbs)

20 Burpee Box Jump-Overs (24″/20″)

10 Shoulder-to-Overhead (155/105 lbs)