Bad Company

Crossfit North Cloud – CrossFit

View Public Whiteboard

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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