Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (3,3,3,3,3)
Set 1: 75%
Set 2: 80%
Set 3: 85%
Set 4: 90%
Set 5: 95% +
Metcon
Metcon (Time)
“Middle Ground”
Buy In: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 Toes-to-Bar
Cash Out: 50/35 Calorie Row
The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that can be done anywhere.
The strength, agility, and coordination required for the burpee adds to its effectiveness. On top of that, there is nothing quite as functional as getting off the ground to a standing position.
crossfitnorthcloud.com 