Square Dance

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Rounds:

1:00 Cardio

10 Banded Good Mornings

8 Pushups

6 Alt. V-Ups (per side)

4 Broad Jumps

2 Inchworms


Bench Press (6 x 5 (Build every 2 sets))

Complete 6 sets of 5 Bench Press.

*Build in weight every 2 sets.

Example Sets:

1/2 – #155

3/4 – #185

5/6 – #205


Metcon (Time)

Complete 3 Rounds for Time:

21/16 Calorie Row

15 American KB Swings (53/35)

9 Toes-to-Bar

Target Time:

Sub 8:00

Time Cap: 12:00


Notes: Stimulus today is to be a quick, but intense workout. The reps are intentionally low so that you can maintain larger sets.

Make sure to get your breath between movements and to try to move consistently through the three round.


Row: The pace should be quick here. Shorter time domain should allow for higher effort.

American KB Swings: Generate the force with your hips and finish the movement with your arms.

T2B: Go for larger sets here, your grip is going to be taxed from the KB swings.

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