Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (4 x 8)
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
Metcon
Metcon (Time)
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (53/35)
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