Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (6,6,6)
Every 3 Minutes, for 9 minutes: (3 sets)
Back Squat x 6 reps
Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing
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