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Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2 Sets:

1:00 Assault Bike

5 Inchworm

10 Reverse Lunge w/Twist

1x “20-Second” Pushup


Front Squat (5,5,5)

*You will be warming up with BACK SQUATS…

Warmups Sets: Back Squats (% of 1-RM Front Squat)




Front Squat:

1-5 reps @ 75%

2-5 reps @ 80%

3-5 reps @ 85%


Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10/8 Calorie Bike

10 Burpee Box Jump-Overs (24″/20″)

Target Rounds: 5+


This is a quick one and at first glance you may want to come out with near 100% effort but 7 minutes is a lot longer than it may seem!

Efficiency on the Burpee Box jumps can save seconds per round which will add up in 7 minutes. This is a burner!


Bike: You should have a small goal each round of getting the bike up to speed as quickly as possible, what that means is if I choose a 400 watt pace for each bike my goal every time when I get back to the bike would be to get it up to 400 watts as fast as possible. This will save a couple seconds each round which will quickly add up along with smooth burpee box jump overs.

Burpee Box Jump Overs: Just like the bike we want a small goal in each round of getting right to the box and getting down for the first burpee without pause. If you are comfortable with the jump up, turn, step down technique that can save a ton of energy and can be done quickly. Whatever method you choose for the burpees make sure you are getting your chest down as fast as you can and getting an extra breath on top of the box.

This is a burner HAVE FUN with it!

Accessory Work

Metcon (No Measure)

3 sets:

10 Weighted Med Ball Knee Ups

10 Side Plank Lifts (each side)

10 Single-arm Kettlebell Deadlift (each side)

30-sec Weighted Back Extension Hold (GHD)

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