Blister In the Sun

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski (OR Row) (Moderate)

10 Scorpions

10 PVC Passthroughs

10 PVC Good Mornings

Metcon

Metcon (Time)

With a Partner, Complete:

100/90/80 Calorie Ski

100 Hand-Release Pushups

100/90/80 Calorie Row

Weightlifting

DB Bench Press (4 x 8)

*4 Sets of 8 Dumbbell Bench Press with (3:0:2:0)

**Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

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