Crossfit North Cloud – CrossFit
Weightlifting
Back Squat
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%
Back Squat (MAX reps)
Metcon
Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets) for times:
50/40 Calorie Row
20 DB OH Walking Lunge (10 each arm) (50/35)
10 C2B Pullups
*You should be getting at least 1 minute of rest per round. If you are not, modify the length of the row so that you are able to complete the lunges/Pullups.
*For lunges, do 10 with one arm extended overhead, then switch and do 10 with the other arm.
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