Crossfit North Cloud – CrossFit
Weightlifting
Bench Press
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
*Rest approximately 2 minutes between sets.
**Last two sets are same weight.
Metcon
Metcon (Time)
Five rounds for time of:
20/15 Calorie Row
10 Single Arm Dumbbell Push Presses (50/35)
10 DB Overhead Walking Lunges (50/35)
crossfitnorthcloud.com 