09/28/2018

Crossfit North Cloud – CrossFit

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Weightlifting

Front Squat (6×1)

Every 2 minutes, for 12 minutes (6 sets):

Front Squat x 1 rep @ 90-95% or more of 1-RM

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Bar Facing Burpees Over-the-Bar

6 Hang Squat Cleans

6 Bar Facing Burpees Over-the-Bar

9 Hang Squat Cleans

9 Bar Facing Burpees Over-the-Bar

and so on…
Each Round is one set of squat cleans and one set of Burpees over the bar.