N.C. Athletics – Thu, Jun 8

Crossfit North Cloud – N.C. Athletics

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Warmup

Warmup (No Measure)

2 Sets:

1:00 Cardio (Your Choice)

10 Walking Lunge w/Twist

10 Scorpions

10 Red Banded Pullaparts

Weightlifting

Bench Press (5 x 5 (building))

5 Wide Grip Bench Press @ 6/10 RPE

5 Wide Grip Bench Press @ 7/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

5 Wide Grip Bench Press @ 8/10 RPE

*5 Tempo Ring Rows after each set.

Back Squat (5 x 4 (Tempo))

5 Sets of 4 Back Squats @ Tempo:

3 Down

2 Pause (Bottom)

Fast Up

1 Pause (Top)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 9:

9 Calorie Row

9 Push Press

9 Doulbe DB Box Step-Overs