Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Assault Bike


2 Rounds of:

10 Scap Pullups

10 V-Ups

10 Barbell Good Mornings

10 Banded Air Squats


Front Squat (5 x 6 (E2MOM x 5))

Every 2:00, for 10 Minutes (5 Sets) complete 6 Front Squats.

*Build in weight to a heavy set of 6 for today!

*Don’t crash at the bottom, maintain core tightness and explode out of the bottom of the squat.

*Focus on your breathing. Breathe in and out at the top of the rep and press out through your midsection while actively moving the weight.


Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15 of:

15 Pullups

30 Front Rack Reverse Lunges (95/65)

15 Shoulder-to-Overhead (95/65)

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