Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (4,3,2,1,1,Max Reps)
Set 1: 4 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%
Set 6: Max Effort Reps @ weight from set 3 (today’s 85%)
*Build over the course of the six sets to the Max Reps at 85% or 1-RM.
Metcon
Metcon (Time)
In teams of two, complete 6 RFT:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
*In teams of two, alternating movements, complete 6 rounds for time.
*Only one partner working at a time.
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