Crossfit North Cloud – CrossFit
Weightlifting
Back Squat
On a 15 minute running clock:
A.
Take 9 minutes to built to 85% or more of your 1-RM Back Squat (without form breaking down)
and then…
B.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 30X1
Metcon
Metcon (3 Rounds for reps)
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike Sprint
Max Reps of “Pumpkin” Cleans
Rest 2 minutes between sets, and complete a total of three sets.
*”Pumpkin” = MedBall Cleans (20/14)
**Only count reps of Medball Cleans for your score.
***Larger classes alternate 2 minute work/rest intervals.
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