Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
8:00 AMRAP (at easy to easy/moderate pace)
1:00 Ski or Row
10 Single Arm Russian Kettlebell Swing (each side)
10 Single Arm Upright Row (each side) (light)
10 Banded Good Morning
Weightlifting
Front Squat (5,3,1,1,1)
Front Squat
1: 5 reps @ 80%
2: 3 reps @ 85%
3: 1 rep @ 90%
4: 1 rep @ 92%
5: 1 rep @ 92%
Rest 1-2 minutes between sets
Metcon
Metcon (Time)
Complete, for time:
27-21-15-9
Calorie Row
Box Jump-Overs (24/20)
American KB Swings (53/35)