Boys From Oklahoma

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up)

*Station 2 – Banded Lateral Monster Walk (side to side)

*Station 3 – Tempo Pushups

*Station 4 – Side Plank Hold

*Station 5 – Lunge w/Reach

Weightlifting

Bench Press (6,4,2,1,2,4,6)

Every 2 minutes, for 14 minutes (7 sets):

Bench Press

*Set 1 – 6 reps @ 65-70%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 4 reps @ 80-85%

*Set 7 – 6 reps @ 70-75%

Metcon

Nitrous (Time)

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (95/65)

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