Captain Jack

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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