Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (3 X 8 (Across))
Three sets of:
Back Squat x 8 reps
Rest 2 Minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
Metcon
Metcon (Time)
For time:
400 M. Run/500 M. Row/30 Cal. Bike
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 M. Run/500 M. Row/30 Cal. Bike
crossfitnorthcloud.com 