Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
Then…
10x Behind the Neck Sotts Press
10x Scorpions
10x Kettlebell Taters
10x SA KB Push Press (per arm)
Then…
4 Squat Warmup sets:
1 – 5 Front Squats (50%)
2 – 5 Back Squats (50%)
3 – 4 Front Squats (60%)
4 – 4 Back Squats (70%)
Weightlifting
Four sets of:
Front Squat x 2 reps @ 80% of Front Squat Max
(Rerack) Rest 15 seconds
Back Squat x 4 reps @ 80% of Front Squat Max
Rest 2 minutes
Front Squat
Back Squat
Metcon
Metcon (Time)
For time:
50 Wallballs (20/14)
40 Toes to Bar
30 DB Snatch (50/35)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Pull-Ups)
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