CrossFit – Tue, Nov 29

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

1-2 Sets:

15/12 Calorie Ski

50 Single Unders

10 Hanging Scap Retractions

5 Kip to Swing

5 Strict Pull Up

5 Pushup to Downward Dog

Weightlifting

Push Press (5,5,4,3,3)

5 Push Press @ 55% 1 RM Push Press

5 Push Press @ 60% 1 RM Push Press

4 Push Press @ 65% 1 RM Push Press

3 Push Press @ 70% 1 RM Push Press

3 Push Press @ 73%+ 1 RM Push Press

Metcon

Metcon (Time)

Complete For Time:

40 Double Unders

20 Pull Ups

40 Double Unders

15 Chest to Bar

40 Double Unders

5 Burpee Pull Ups

40 Double Unders

15 Chest to Bar

40 Double Unders

20 Pull Ups

40 Double Unders
Rx+:

Complete For Time:

60 Double Unders

30 Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

10 Burpee Pull Ups

60 Double Unders

20 Chest to Bar

60 Double Unders

30 Pull Ups

60 Double Unders