Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row (Easy)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats
1:00 Row (Moderate)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats
0:30 Row (Fast)
10 Goblet Squats (light)
5 Pike Push Ups
5 Jumping Air Squats
Metcon
Metcon (Time)
For Time:
21/16 Calorie Row
36 Wall balls (20/14)
21/16 Calorie Row
24 Wall Balls (20/14)
21/16 Calorie Row
20 Wall balls (20/14)
Rx+:
For Time:
21/16 Calorie Row
42 Wall balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall balls (20/14)
TARGET SCORE
Target Time: Sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
This is going to be a high heart rate, leg and lung burner.
WORKOUT STRATEGY & FLOW
Rower: Hold a moderate/hard pace on the rower. Aim for 1100+/900+ pace.
Wall Balls: You will feel the leg fatigue here, but aim for larger sets throughout!
Weightlifting
Muscle Snatch (5 Minutes (Movement Prep))
*Take 5 minutes to work through 3-5 sets of light muscle snatches to prep for the overhead squats.
Overhead Squat (Heavy 1-RM)
Overhead Squat:
Work to a Heavy-ish Single in 5-10 minutes
* Heavy Muscle snatch should only take 5-6 minutes and then you will have the remaining time.
**If you cannot overhead squat, complete Front Squats here!
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