Crossfit North Cloud – CrossFit
Weightlifting
Overhead Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Overhead Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 65-75%
Metcon
Metcon (5 Rounds for time)
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24″/20″)
24 Single-Arm DB Overhead Walking Lunges (50/35)
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