99 Problems

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Bike (build intensity each round)

50 Single Unders

10 Goblet Squats (light)

10 Box Step Ups

Metcon

Metcon (3 Rounds for reps)

Complete 3 Sets for Max Reps:

AMRAP 3 Minutes:

60 Double Unders

20 Wall Balls (20/14)

– rest 1:00 between sets –

*Max Double Dumbbell Stepovers (35s/25s)(24/20)
Rx+:

3 sets for Max Reps:

AMRAP 3 Minutes

75 Double Unders

25 Wall Balls (20/14)

*Max Double Dumbbell Stepovers (50s/35s)(24/20)

– rest 1:00 between sets –

Weightlifting

Push Press (5 x 5 (building))

5 Push Press x 5 sets (work up to a 5RM)

– Superset 10x single-arm Dumbbell Strict Press, each arm (Light weight)

– Work up to today’s 5 rep Max.

– Go right into the single-arm Dumbbell Press after each set.

* Rest 2 minutes between sets

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