Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Machine
10 PVC Pass Throughs
10 Ring Rows
:30 Shoulder Taps
Weightlifting
Bench Press (1-RM)
Bench Press (E2:00 x 5)
Every 2:00 for 10:00 complete 5 Bench Press
*Build in weight across the 5 sets.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
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