Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (3,3,2,1,2,3)
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 2 reps @ 85%
* Set 6 – 3 reps @ 85%
Metcon
Metcon (3 Rounds for reps)
Every 4 minutes for 12 minutes (3 sets for max reps) of:
100 Double-Unders
Max Reps of: Wallballs (20/14)
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