Crossfit North Cloud – CrossFit
Weightlifting
*Complete 4 sets of 5 seated DB shoulder press.
**In between sets, complete 10 strict Toes-to-bar, or strict leg raises (straight leg).
Seated DB Shoulder Press (5,5,5,5)
Metcon
Metcon (Time)
In teams of 3 or 4, complete in Conga Line style:
30/20 Calorie Row
30 DB Thrusters (50/35)
30/20 Calorie Bike
30 Box Jump Overs (30/24)
*As soon as partner 1 finishes the row and begins work on the 30 Thrusters, partner 2 may begin rowing. When partner 1 has moved to the Assault bike, and partner two has moved to the thrusters, partner 3 may begin rowing.
**Partners may never be on the same station as another partner.
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