Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
Assault Bike Sprints:
:30 Moderate
:30 Recovery Pace
:20 Hard
:20 Recovery Pace
:10 Sprint
:10 Recovery Pace
Then…
20 Pushups
20 Cossack Squats
10 Banded Monster Walks (each direction)
20 Jumping Squats
20 Reverse Lunges
Weightlifting
Front Squat (E2:00 x 8)
Every 2 minutes, for 16 minutes (8 sets):
*Sets 1-3 = 4 reps @ 70-80%
*Sets 4-6 = 3 reps @ 80-90%
*Sets 7-8 = 2 reps @ 90% +
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 9 minutes of:
3 Push Press (95/65)
3 Strict Pullups
6 Push Press (95/65)
6 Strict Pullups
9 Push Press (95/65)
9 Strict Pullups
…and so on, continuing to add 3 reps each round…
*If you cannot do strict pullups, modify with banded strict pullups (or ring rows) instead of kipping pullups.