Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Easy Run
10 Hanging Scap Retraction, 5 Kip to Swing
5-10 Push Ups
Metcon
Metcon (5 Rounds for time)
5 Sets for Times: (1 set every 3 Minutes and 30 Seconds)
14/11 Calorie Assault Bike
10 Pullups/5 Bar Muscle-Ups
14/11 Calorie Assault Bike
Rx+:
5 Sets for Times: (1 set every 3 Minutes and 30 Seconds)
18/14 Calorie Assault Bike
7 Bar Muscle Ups
18/14 Calorie Assault Bike
Weightlifting
Bench Press (5,3,1,5,3,1 Waves)
5 Bench Press @7/10 RPE
3 Bench Press @8/10 RPE
1 Bench Press @9/10 RPE
5 Bench Press @8/10 RPE
3 Bench Press @9/10 RPE
1 Bench Press @10/10 RPE
*Move up in weight as reps descend, then start the second wave slightly higher than the first.
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