Crossfit North Cloud – CrossFit
Weightlifting
Front Squat (3,3,3,3,3)
*Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3 reps @ 30X1
*Keep elbow up and do not crash at the bottom.
*Below parallel on every rep.
*Build over the course of the 5 sets to a heavy 3-Rep Front Squat
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 6 Power Cleans (135/95)
Minute 2 – 8 Ring Dips
Minute 3 – 12 Toes-To-Bar
*Score is reps completed, so if you complete every rep, every minute your score is 130 Reps.
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