Crossfit North Cloud – CrossFit
Metcon
Weightlifting
Front Squat (4,3,2,3,4)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 rep @ 85%
*Set 5 – 4 rep @ 80%
Metcon (Time)
For time:
1 Rope Climb
40 Wallballs (20/14 lbs)
2 Rope Climbs
30 Wallballs
3 Rope Climbs
20 Wallballs
4 Rope Climbs
10 Wallballs
5 Rope Climbs
Time cap = 12 minutes
**Modification for Rope Climb…
Examples:
-3x Seated to Standing Rope Pulls
-Rope climb to lower height
crossfitnorthcloud.com 