Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2Sets:
1:00 Run (increase pace each set)
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Weightlifting
Bench Press
10 Bench Press @ 6/10 RPE
10 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
Metcon
Metcon (3 Rounds for reps)
Every :90 seconds for 18minutes (3 Rounds):
1 – 80 Double-Unders
2 – 40 Alternating Hang DB Clean & Jerks(50/35)
3 – 200 Meter AirRunner
4 – 10 Deadlifts (275/185)
crossfitnorthcloud.com 