North Industry – CrossFit
Warm-up
Weightlifting 1 (No Measure)
3 Rounds
Barbell 20-15-10-5
5-10 Strict T2B
4 Shuttles, 75ft
Strength
Shoulder Press (4×8 @ 63-68%)
8 Strict Pull-ups after each set
Strength
10 minutes to build Clean to 2×3 @ 75% of 1RM
Metcon
Black and Blue (Time)
5 rounds of:
10 Power Cleans (135/95)
10 Burpees
8 MTC
Mobility
Smash your T-Spine & Lats for 10 minutes
Extra Work
Close Grip Push-ups + Easy Curl Bar Scull Crushers, 4×8-10