CrossFit – Wed, Apr 12

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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