Crossfit North Cloud – CrossFit
Weightlifting
Three sets of:
Back Squat x 8 reps @ 31X1
Rest 1 minute
Weighted Pull-Ups x 5 reps (FULL ROM!)
Rest 1 minute
**If no weighted pullups, pullup negatives.**
Weighted Pull-ups (5,5,5)
Back Squat (8,8,8)
Metcon
Metcon (Time)
Four RFT (Rounds for time) of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pull-Ups
**Full depth on Wallballs, and men above black line…ladies must touch black line.**
**Sub 80 Single-Unders for Double-Unders**
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