Crossfit North Cloud – CrossFit

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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)


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 (Time)

800 M. Row

40 Toes-to-Bar

20 Hang Squat Snatch (95/65)

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