03/27/2019

Crossfit North Cloud – CrossFit

View Public Whiteboard

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

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