Crossfit North Cloud – CrossFit
Weightlifting
Back Squat (5,5,3,2,2,8,8)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
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