Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Crossover Symmetry Activation
-then-
2 rounds:
1:00 Ski
15 Cossack Squats
12 Ring Row
9 Push Ups
6 DB Upright Row (R/L)
Metcon
Caesar’s Palace (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
Kilos:
135/95 = 61/43
155/105= 70/48
185/135= 84/61
225/155=102.5/70
275/185=124/84
Midline
Not For Time:
50 GHD Situps OR AbMat Situps
50 Rower Pike-ups
50 V-ups
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