Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (Wave Sets (5,3,1,5,3,1))
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
Metcon
Metcon (Time)
30/20 Cal. Assault Bike
500/400 M. Row
10 Front Squats (135/85 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (135/85 lbs)
Rx+ = Front Squats @ (165/105)
crossfitnorthcloud.com 