Crossfit North Cloud – CrossFit
Weightlifting
Front Squat
Every 2 minutes, for 10 minutes (5 sets):
*Set 1 – 5 reps @ 65%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – Max Reps @ 80%
Front Squat (Max Reps @ 80 %)
Metcon
Metcon (4 Rounds for reps)
Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Rowing (for calories)
20 Power Snatch (75/55)
60 Double-Unders
*Score is Calories on the rower each round.
crossfitnorthcloud.com 