Stockyards

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike

then…

2 Rounds:

20 Cossack Squats

15 Broad Jumps

10 Over-the-Fence (each side)

5 Inchworms

Weightlifting

Back Squat (5,4,3,2,1 (NOT a max day))

Back Squat for load:

– 5,4,3,2,1.

*Working Sets, warmup prior to starting these sets.

*Work up to a Heavy Single.

* rest 60-90 seconds between sets *

Set 1:

5 Back Squat @275#

-rest 60 seconds –

Set 2:

4 Back Squat @300#

-rest 60 seconds –

Set 3:

3 Back Squat @320#

-rest 60 seconds –

Set 4:

2 Back Squat @345#

-rest 60 seconds –

Set 5:

1 Back Squat @365#

Based off of a 400# Back Squat 1RM

Metcon

Metcon (4 Rounds for reps)

EMOM 16: (4 Rounds)

Minute 1-12/9 Calorie Ski

Minute 2-6 Burpee Box Jump-Overs (24/20)

Minute 3-12/9 Calorie Assault Bike

Minute 4-6 Burpee Box Jump-Overs (24/20)