Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (6 Sets)
Percentages are based off of your 1-RM Back Squat:
Set 1: 77%/5
Set 2: 83%/1
Set 3: 77%/5
Set 4: 85%/1
Set 5: 77%/5
Set 6: 87%/1
*Record your weight used on the 3 sets of 5.
Metcon
Metcon (Time)
“Clean Slate”
5 Rounds:
9 Power Cleans (135/95)
15 Push-ups
21 Squats
200m Run
“A dog wags its tail,
a bird flaps its wings.
Humans squat, press, jump, and run.
That’s what we do.
We didn’t make this stuff up.”
We hear the term “functional movements” all the time.
crossfitnorthcloud.com 