Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
4x :30/:30 Row
then…
2 Rounds of:
20 Cossack Squats
15 Ring Rows
10 Scorpions
Metcon
Metcon (Time)
Complete For Time:
30/24 Calorie row
15 Pullups
30/24 Calorie Row
30 Pushups
30/24 Calorie Row
15 Pullups
30 Pushups
Weightlifting
Back Squat + Front Squat ((5+1) x 5)
Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*
*The front Squat should be a struggle, but not a miss.
crossfitnorthcloud.com 