Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (5,5,3,2,2,1)
Complete 8 sets of:
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Set 6 – 1 rep @ 95+%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 95+%
**Sets 6 & 8 should be ACROSS in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Pullups
*Rx+ = 5 Bar Muscle-Ups
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