Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (3,3,3,3,3,3,3,3)
*Take 15 minutes to complete 8 sets of 3 Back Squats at 75% of your 1-RM.
Metcon
HOA 2016 Event 6 (Time)
In teams of 4, in Conga Line style, complete for time:
30/20 Cal. Row
20 DB Thrusters (45/25)
30/20 Cal. Assault Bike
20 Burpee Box Jump Overs (24/20)
Rx+
DB Thrusters (55/35)
*This workout is performed Conga Line style.
*Athlete 1 completes the row, then moves to the thrusters. After athlete 1 finishes the row, athlete 2 may then begin the row and so on.
*Score is time for the team of 4 to complete.
crossfitnorthcloud.com 