Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (4,3,2,1,2,2)
Complete 6 sets of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%
Metcon
Metcon (Time)
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (50/35, 24″/20″)
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