Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Cardio (Accumulate)
Then…
2 Rounds:
10 Air Squats
8 Empty Bar Strict Press
6 Ring Rows/Strict Pullups
Weightlifting
Front Squat (3 x 2 @ 90%+)
*Weight is across
*Record your 3×2 weight as your working sets
**Warmup sets:
1-5@60%
2-5@70%
3-4@75%
4-3@80%
5-2@85%
6-2@85%+
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
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