CrossFit – Wed, Dec 28

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Jog/Ski

then…

10 PVC Passthroughs

10 Lunge W/Twist

10 Ring Rows

Metcon

Metcon (AMRAP – Reps)

With a Partner, Partitioning As Desired:

6:00 Max Calorie Assault Bike

6:00 Max 25ft Shuttle Run

6:00 Max Calorie Row

4:00 Max Calorie Assault Bike

4:00 Max 25ft Shuttle Run

4:00 Max Calorie Row

2:00 Max Calorie Assault Bike

2:00 Max 25ft Shuttle Run

2:00 Max Calorie Row
“Round” 1: 6:00 Windows

“Round” 2: 4:00 Windows

“Round” 3: 2:00 Windows

Weightlifting

Bench Press (4 x 3)

3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)

3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)

3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)

3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)