Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Bike OR Row (moderate)
7 Single Arm Strict Press (each arm, moderate)
7 Single Arm High Pull (each arm, moderate)
14 Alt. Leg V-Up
Weightlifting
Shoulder Press (10,8,6,4,2)
10 Barbell Strict Press @ 6.5/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 8.5/10 RPE
*10 Double Dumbbell Push Press after each set.
Metcon
Metcon (Time)
Complete 3 Rounds For Time:
24 Alternating Dumbbell Snatches (50/35)
24 Toes to bar
Rx+:
3 Rounds:
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
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