Back 2 Good

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Bike (start easy and build)

10 lateral box step ups (each side)

5 single arm KB/DB thrusters (each side) (moderate)

1:00 Ski (start easy and build)

10 Kipping Swings

5 Ring Rows

Metcon

Metcon (Time)

With a partner, complete the following:

3 Sets:

15 C2B Pullups

20 Front Squats (135/95)

15 C2B Pullups

10 Thrusters (135/95)

*Split reps as desired

-Rest 3:00 btwn. sets-
TARGET SCORE

Target Time each set: sub 7 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

This is a great heavy skilled workout to push your capacity ability to push through!

Push your partners and have fun working and strategizing together!

WORKOUT STRATEGY & FLOW

Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!

C2B/Muscle-Ups: Use the kip on your and get long in the back swing! Aim to hit bigger sets back and forth.

Rx+:

3 Sets:

10 Muscle Ups

20 Front Squats (155/105)

10 Muscle Ups

10 Thrusters (155/105)

*Split reps as desired

-Rest 3:00 btwn. sets-

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