06/24/2016

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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