Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2x through:
20 PVC Passthroughs
20 Pause Air Squats (3 second pause in bottom)
Followed by…
Three Sets w/ PVC or Unloaded Barbell:
Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Behind the Neck Sotts Press x 5
Weightlifting
Shoulder Press (5,3,2,2,2,2)
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Metcon
Metcon (AMRAP – Rounds and Reps)
Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:
3 Strict Pullups
6 Devil Press (50/35)
9 Box Jump-Overs (30/24)
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