Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (3,2,1,3,2,1)
Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Russian Kettlebell Swings (70/53)
*Perform this as a team of two, conga line style.
*As soon as partner A completes the 500m row, Partner B begins rowing while partner A performs the push-ups and swings.
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