Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Ski
:30 per side Scorpion Hold
10 Scapular Pushups
then…
2 Rounds of:
10 push ups
10 KB swings
10 jumping squats
10 ring rows
Weightlifting
Bench Press (Heavy 3-RM)
10 minutes to build to heavy 3 rep
Metcon
Metcon (4 Rounds for time)
Complete 4 Rounds
In a 3:00 window, complete for time:
20/14 Calorie Row
10 Devil Press (50/35)
Rest 1:00
*Your goal should be to complete the Row in (approximately) 1 minute, giving you two minutes to complete the 10 Devil Press.
**You get a 1 minute reset period, so try to hang on to the dumbbells and move quickly through the Devil Press and give yourself a solid break time.