Work Hard, Play Hard

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minute Assault Bike

“Over-the-Fence” x 10 (each leg)

20 Red Band Pullaparts

Squat Hold x :60 seconds

20 PVC Passthroughs

Followed by…

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 7 reps

(use a progressively narrower grip for every set as possible)

Rest as needed

Weightlifting

Front Squat (5 x 2 – Across)

Five sets of:

Front Squat x 2 reps @ 90-92.5%

*Full rest between sets

**Weight is ACROSS all 5 sets

Metcon

Metcon (AMRAP – Reps)

For max calories/reps:

3 Minutes of SkiErg

Rest 60 seconds

3 Minutes of Wall Ball Shots (20/14)

Rest 60 seconds

3 Minutes of Assault Bike

Rest 60 seconds

3 Minutes of Double-Unders/Single-Unders (divide in half)

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