Let It Burn

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Jog

then…

2 Sets:

10 Pushups

2-3 Sets of: 5 bench press at ascending weight (start with empty bar and add weight)

Metcon

Metcon (Time)

Complete, For Time:

500 M. Row

20 Bench Press (100%/75% BW)

1000 M. Row

15 Bench Press (100%/75% BW)

2000 M. Row

10 Bench Press (100%/75% BW)
Rx+:

Complete, For Time:

500 M. Row

30 Bench Press (100%/75% BW)

1000 M. Row

20 Bench Press (100%/75% BW)

2000 M. Row

10 Bench Press (100%/75% BW)

Weightlifting

2-Position Clean (2×1@75% , 3×1 @ 80%)

1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean

1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean