N.C. Athletics #010

Crossfit North Cloud – N.C. Athletics

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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