Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (5×4)
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 4 reps @ 32X1
*There is no prescribed percentage for your 5 sets of 4, take 3 warmup sets of 5 to work to a weight that will push you to complete the 4th rep on each set.
**Don’t crash at the bottom when you pause!
Metcon
Metcon (Time)
For time:
1200 Meter Run
100-Foot Overhead Walking Lunges with DB (50/35)
800 Meter Run
100-Foot Overhead Walking Lunges with DB (50/35)
400 Meter Run
*The lunges are the regional/game style walking lunge, i.e. one arm extended directly overhead with the other arm/DB resting on shoulder/front rack.
**100 ft. = 1 down and back length of gym
***Scaling options – scale run down (i.e. 1000, 600, 200)
Lunges – front rack lunges, unweighted lunges
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