Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (5×5 (Building))
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 5 reps @ 32X1
Metcon
Metcon (AMRAP – Reps)
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
9 Thrusters (95/65 lbs)
9 Pull-Ups
Rx+ =
“Fran on Repeat”
Every minute, on the minute, for 5 minutes:
12 Thrusters (95/65 lbs)
12 Pull-Ups
*Scale repetitions so that you can perform all repetitions in the given minute.
*Scoring-
If you complete all reps = 90 reps. (Rx+ = 120 reps)
**If you do not complete all reps in the given minute, subtract the number of reps you are short and begin the next minute as a new set.
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