Crossfit North Cloud – CrossFit
Weightlifting
Paused Front Squat (Heavy 1-Rep)
***3 Second Pause in Bottom
**Build to a heavy 1-rep in 12 minutes
*Number of sets will vary, do two sets of 2 or 3 and then singles
Keys:
-Do not lose tension
-Don’t round back
-Keep your chest tall
-Do not full grip on bar, let it rest in the front rack
Metcon
Metcon (Time)
4 Rounds, On the 4:00:
12 Thrusters (75/45)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints
*Speed is key!…light thrusters.
*Score is your SLOWEST round.
crossfitnorthcloud.com 