Way Away

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Ankle Distraction x :60/side

Couch Stretch x :60/side

Empty Bar Front Squat Hold x :60 seconds

Followed by…

6x :20/:10 Assault Bikes

Bear Crawl x 50 ft forward + 50 ft backward

Single-Leg Lateral Jumps x 20per leg

Weightlifting

Back Squat (Heavy 3-Rep)

Every 2:00 x 6 (12 minutes) complete one set of 3 Back Squats starting at approximately 60% of your max.

Metcon

Metcon (Time)

Complete Three Rounds for Time of:

500/400 M. Ski

10 Hang Squat Cleans (155/105)

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