Crossfit North Cloud – CrossFit
Weightlifting
Four sets of:
Front Squat x 6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 1 minute
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon (Distance)
Max Height Box Jump
Front Squat
Metcon
Metcon (5 Rounds for reps)
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Russian Kettlebell Swings (70/53)
Rest 2 minutes
crossfitnorthcloud.com 