Crossfit North Cloud – CrossFit
Weightlifting
Paused Front Squat (5×3 – Across)
Every 2 minutes, for 10 minutes (5 sets) of:
Pause Front Squat w/ 5 second pause in the bottom.
*Do not lose tension at the bottom of the squat!*
Metcon
Metcon (AMRAP – Rounds and Reps)
Four sets of 3-minute sprints of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets.
**Pick up where you left off to start the next set. Score total number of rounds and reps completed.
Rx+=
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
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