Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (5 X 4 (Across))
Five sets of:
Back Squat x 4 reps @ 30X1
Rest 2 minutes between sets and use that time to work shoulder mobility
Metcon
Metcon (Time)
In teams of two, alternating complete rounds, complete five rounds EACH for time of:
5 Power Cleans (135/85 lbs)
5 Thrusters (135/85 lbs)
10 Box Jump-Overs (24″/20″)
Barbell weight, should be heavy…but should still be able to do the Power Cleans and Thrusters unbroken.
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