Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio
then…
2-3 sets:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, fast up) (Medium Heavy)
10 Dumbbell Upright Row (heavy)
Weightlifting
Bench Press (5×5)
5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 7.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 8/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 8.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 9/10 RPE
30 Second AMRAP of Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
Deadlifts (225/155)
5-10-15-20-25….
Row
200m-400m-600m-800m-1000m….
Rx+: (275/185)
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