Iron Man

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

10:00 Clock:

200m Easy Run

10 Bent Over Barbell Row

10 Prisoner Kang Squats

:30 Bar Hang


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 (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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: