Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
Banded Monster Walk x 10 each direction
GHD/AbMat Sit-ups x 20
Russian KB Swings x 20
Cossack Squats x 30 (15each leg)
Weightlifting
Paused Front Squat (EMOM 10)
Every minute on the minute x 10 (10 minutes)
Tempo Front Squat x 1 rep @ 32X1
Build over the course of 10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
Metcon
Metcon (Time)
800 M. Row
40 Toes-to-Bar
20 Hang Squat Snatch (95/65)
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