Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Bike 20 Calories (10 Easy/10 Hard)
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Inchworms x 10
Lateral Single-Leg Jumps x 10 each leg
followed by…
Foam Roll Low Back/Quads
Weightlifting
Front Squat (Heavy 2-Rep)
Take 15 minutes to build to today’s Heavy 2-Rep Front Squat
Metcon
Metcon (Time)
Three rounds for time AND weight:
Run 400 Meters
7 Squat Snatch Attempts (choose your weight)
*The load should be approximately 75-80% of your 1-RM Front Squat.)
**Use this to record the time it takes you to complete the MetCon.
***You will only make 7 attempts each round, not 7 made lifts. Missed lifts count as 0 pounds.
Metcon (Weight)
*Use this section to record the TOTAL weight lifted across all 3 sets.
**Scoring Example: #135 x 7 reps x 3 sets = #2835.
crossfitnorthcloud.com 