Iron Man

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

10:00 Clock:

200m Easy Run

10 Bent Over Barbell Row

10 Prisoner Kang Squats

:30 Bar Hang

Weightlifting

Bench Press (5 x 5 @ 80%)

5×5 @ 80% +

* Minimize elbows flaring out. Drive through the chest and triceps.

* Don’t start set 1 any higher than 80% then stay there or build slowly based on feel

Metcon

Metcon (Time)

Complete 4 Rounds for time of:

400 M. Run

20 Pushups

20 Power Snatch (75/55)
*Time Cap for this workout is 20 minutes.

Accessory Work

Metcon (No Measure)

3 Rounds:

10 split stance RDL R/L

10 Step Back Lunge

10 Cat/Cow Exercises

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