Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (EMOM 10)
Every minute for 10 minutes:
3 Squats at 65% of 1-RM
Weight is Across all sets, do NOT increase weight.
*Use Safeties
*Good Form on ALL sets
*Do not round back at the bottom of squat.
*Pull shoulders back and press up through the bar.
**Record the weight that you use across all 10 sets of 3 reps each.
Metcon
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Front Squat (135/95)
Toes-to-Bar/K2E/HLR/V-Ups
*Score is for Time.
*Choose a weight that allows you to complete the round of 21 FS in no more that 2 or 3 sets.
crossfitnorthcloud.com 