Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Complete:
200 Meter Ski
200 Meter Run
15 American KB Swings
10 Strict Press
5 Prisoner Kang Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 14:
14/11 Calorie Ski
14 Deadlifts (225/155)
14/11 Calorie Bike
14 Double DB Push Press (50/35)
Weightlifting
Bench Press (4 x 10 (building))
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 8/10 RPE
*Both movements performed with barbell.
crossfitnorthcloud.com 