Crossfit North Cloud – CrossFit

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Four sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip (Palms Facing Out) Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

*Use a load that will be challenging, but achievable for the four sets at the prescribed tempo.

**Note…the tempo is very important, so please maintain a controlled descent, and concentrate on exploding back up quickly.


Metcon (2 Rounds for time)

Two sets for times of:

30 Calories of Rowing

30 Wall Ball Shots (20/14)

Rest 3 minutes

Note times for both sets.

Bulgarian Split Squat (4 x 6)

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