Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (3,3,3,3,3)
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps ACROSS @ approximately 85% of 1-RM
Metcon
Metcon (AMRAP – Reps)
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
*Larger classes, alternate waves for 2 minutes rest/2 minutes work.
**Score is total Squat Cleans completed over the course of the four sets.
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