CrossFit – Wed, Nov 30

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.

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