N.C. Athletics #020

Crossfit North Cloud – N.C. Athletics

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Warm-up

Warm-up (No Measure)

3 Rounds of:

200 Meter Run

5 Burpees

5 Reps Lunge/Squat complex – (right lunge + left lunge + jump squat)

5 Hand-Release Pushups

then…

Guided Hip Mobility for Squatting

Weightlifting

Back Squat (4 x 4 (Ascending))

Every 2 Minutes, for 8 Minutes:

Back Squats:

#1: 4 reps @ 70%

#2: 4 reps @ 75%

#3: 4 reps @ 80%

#4: 4 reps @ 85%

Metcon

Metcon (Time)

Complete For Time:

200 Meter Run

10 Squat Cleans

200 Meter Run

10 Squat Cleans

200 Meter Run

10 Squat Cleans

200 Meter Run