Word Up!

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

4:00 Moderate Cardio


2 Rounds:

10 Empty Bar Front Squats (w/Pause)

10 Pushups

10 Alternating V-Ups


Back Squat (3 x 1 @ 95% 1-RM)

Back Squat

– 3 sets x 1 reps @ 95% 1RM Back Squat

* Rest 60 secs between sets


Metcon (2 Rounds for reps)

AMRAP 9 Minutes:

16 AbMat/GHD Situps

8 Burpee Pull Up

-Rest 2 Minutes-

AMRAP 9 Minutes

16 Wallballs (20/14)

8 Burpee Pull Ups

Target Rounds each set: 4+


Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that you can continue to hold until the last minute of this workout.

Set the tone and try to hold on! it’s only 10 minutes 🙂


GHD’s/AbMat: The volume in this workout can sneak up on you. Keep a consistent pace throughout.

Burpee Pull-up: You should use a pullup bar that you can’t contact when standing tall with arms extended overhead. For the pull-up, you can either jump into the pull-up or jump to a dead hang and then kip the pullup. Aiming for a consistent pace here.

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