08/26/2019

Crossfit North Cloud – CrossFit

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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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