Points of Authority

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

3:00 Row


3 sets:

5 jumping air squats

5 single arm kettelbell push press (light) (each side)

5 hanging scap retractions

5 kipping swings

2 strict pull ups


Front Squat (3 x 5)

Front Squat:

5 reps @ 60%

5 reps @ 70%

5 reps @ 75%

* Rest as needed between sets*

Warmup Sets:

1×10 – Empty Bar

1×7 – Less than 50%

1×5 – 50%


Metcon (Time)

Complete For Time:

500/400 Meter Row

40 Wallballs (20/14)

20 Pullups

500/400 Meter Row

20 Wallballs (20/14)

10 Pullups

500/400 Meter Row

C2B Pullups


Target Time: Sub 15 minutes

Time Cap: 20 minutes


The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and small rests on the Pullups.


Row: The row has to be moderate! Don’t come out hot and shoot yourself in the foot by blowing up the lungs. Controlled Pace is key!

Look to stay around 70%, breathe through each pull and wind down the last few meters.

Wall Balls: The goal should be big sets (2-3) with quick rest. “Just keep moving” through this part of the workout.

Pullups: These will be tough, especially after the wall balls. Break up accordingly to keep moving, smaller sets and resting less between is better than big sets and long rests.

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