Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Row or Ski
then…
2 Rounds:
5 Push-up to Downward Dog
10 Scorpions
10 Lunge W/Twist
Weightlifting
Bench Press (5 x 5 (Last 3 Across))
*Do a set every 2 minutes.
5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
*10 Single Arm DB Bench (5+5) after each set.
Metcon
Metcon (AMRAP – Reps)
With a Partner, Partitioning Reps as Desired, Complete the Following:
AMRAP 6:
20 Double-Unders
10 Pullups
-Rest 2:00-
AMRAP 6:
10 Synchro DB Hang Snatches (50/35)
20/15 Calorie Row
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