Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
200 Meter Jog
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
then…
Warmup to Bench Press starting weight
Weightlifting
Bench Press (6,6,6,4,2)
6 Bench Press @ 6/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
2 Bench Press @ 9.5/10 RPE
Metcon
Metcon (2 Rounds for reps)
With a Partner, Complete:
AMRAP 9:
30/24 Calorie Ski Erg
30 Toes-to-Bar
-Rest 3:00-
AMRAP 9:
30/24 Calorie Row
30 Box Jumps (24/20)
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