Southern Hospitality

Crossfit North Cloud – CrossFit

View Public Whiteboard


Warm-up (No Measure)

Crossover Symmetry Activation


2 Rounds:

15 Calorie Run or Bike

6 Bird Dogs (each side)

12 Reverse Lunge w/Twist (total)

6 DB Thrusters


Paused Front Squat (2×4, 3×2)

Paused Front Squat: (23X1)

– 2×4 reps @ 75% 1RM Front Squat

– 3×2 reps @ 80-85% 1RM Front Squat

*Complete 1 set every 2 minutes

*Here is the tempo prescription:

2 seconds down

3 second pause

Explosive out of the bottom

1 second pause before next rep


Metcon (4 Rounds for reps)

4 Sets:

AMRAP 3 Minutes:

20 Alternating Pistols

10 Calorie SkiErg

*Max Reps of: Single-Arm Alt. DB Hang Snatch in remaining time (50/35)

– Rest 1 minute between AMRAPS –
*Score is reps of DB Hang Snatch completed in each set.

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