Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Row (moderate)
10 Stepups (5/leg)
5 Hand Release Pushups
:20 Side Plank (each side)
10 Kip to Swing
Weightlifting
Bench Press (5 x 3 (building))
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
Metcon
Metcon (Time)
Complete For Time:
For time:
30ft -60ft -90ft
Back Rack Lunge (115/80)
20-10-5
Toes to bar
Rx+:
For time:
30ft -60ft -90ft
Back Rack Lunge (135/95)
30-20-10
Toes to bar
Accessory Work
Accessory Work (Optional) (No Measure)
3-4 Sets:
6 DB Bent Over Row – RPE 8
12 Underhand Barbell Row – RPE 7
25 Ring Rows – RPE 6
-Rest 2:00-3:00 b/t sets-
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