Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
1:00 Jog (easy, moderate, then moderate/fast)
10 Banded Press
10 Single Arm Dumbbell Push Jerk (each side) (Light-Moderate)
-Then-
Build to Shoulder to Overhead weight.
Metcon
Metcon (3 Rounds for reps)
From 0:00-3:00 (3 minutes)
Run 400 Meters
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 4:00-8:00 (4 minutes)
Run 600 Meters
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 10:00-15:00 (5 minutes)
Run 800 Meters
Max shoulder to overhead (205/125)
*You may go from a rack.
*Score reps for shoulder to overhead as score and note run times in notes.
Rx+:
From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (225/145)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (225/145)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (225/145)
*You may go from a rack.
*Score reps for shoulder to overhead as score and note run times in notes.
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