Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
Metcon
Metcon (Time)
In A Three Person Team, Complete:
8000/7000m Bike
4000/3500m Row
4000/3500m Ski
Rx+:
10,000/8000m Bike
5000/4000m Row
5000/4000m Ski
Bike/Ski/Row: Aim for a moderate/fast pace and we recommend rotating every 45-60 seconds or so. You can try out whatever strategy you think will let you keep a challenging but sustainable pace on each machine. Work to be intense but not blow up anywhere. Know your strengths and weaknesses machine to machine and pace accordingly!
Weightlifting
Bench Press (5 x 10)
10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
10 Bench Press @ 7/10 RPE
10 Bench Press @ 7/10 RPE
10 Bench Press @ 7/10 RPE
After the last set, perform 25 deficit hand release push ups
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