Crossfit North Cloud – CrossFit
Weightlifting
Overhead Squat (1-Rep)
Take 15 minutes to establish a 1-RM Overhead Squat.
**Two warmup sets 0f 5-8 with PVC/Unloaded barbell before you begin adding weight.**
Metcon
Metcon (2 Rounds for reps)
Two sets for max reps, each against a 4-minute running clock, of:
500/400 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
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