Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 30 seconds after each leg
Supinated-Grip (Palms Facing Out) Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
*Use a load that will be challenging, but achievable for the four sets at the prescribed tempo.
**Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
30 Calories of Rowing
30 Wall Ball Shots (20/14)
Rest 3 minutes
Note times for both sets.
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