B.Y.O.B.

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Accumulate 30 Calories on Row/Bike/Ski

Crossover Symmetry Activation Protocol

Wall Slides x 10 @ 3131

Scapular Push-Ups x 15

Followed by…

2 Rounds of:

Kettlebell Halos x 5-10 reps each direction

Burpee Box Step-Overs x 5

Weightlifting

Bench Press (1-RM)

Every 2 minutes, for 16 minutes (8 sets) of:

Bench Press

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 8 – 1 rep @ 101+%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Double-Unders

5 Devil Press (50/35)

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