Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Assault Bike x 30 seconds (60-65% perceived effort)
Perfect Stretch x 10 steps
Lateral Jumps x 10 reps
Assault Bike x 30 seconds (70-75% perceived effort)
Plank Shoulder Taps x 10 each arm
Broad Jumps x 10 reps
Assault Bike x 30 seconds (80-85% perceived effort)
Metcon
Metcon (6 Rounds for reps)
Complete 6 Rounds of: (2:00 work/2:00 rest)
25 Double Unders (50 Single Unders)
5 Deadlifts
5 Front Squats
Max. Reps of Shoulder-to-Overhead in remaining time
*You should be getting at a minimum 30 seconds of S2O per round.
**Larger classes, alternate groups in the 2 minute work/rest periods.
***If not getting adequate time for S2O adjust DU/SU down.
Rx Barbell: (115/75)
Rx+ Barbell: (135/95)
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