Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (4×4)
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps
Goal is to make all four sets heavy, add weight above what you did on the pause back squats last week.
Metcon
Metcon (AMRAP – Reps)
For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)
crossfitnorthcloud.com 