Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
250/200m Ski
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight.
Metcon
Metcon (Time)
Complete For Time:
80 Double-Unders
20 Thrusters (75/55)
-rest 2:00-
70 Double-Unders
18 Thrusters (75/55)
-rest 2:00-
60 Double-Unders
16 Thrusters (75/55)
-rest 2:00-
50 Double-Unders
14 Thrusters (75/55)
Rx+:
Complete For Time:
100 Double-Unders
20 Thrusters (95/65)
-rest 2:00-
90 Double-Unders
18 Thrusters (95/65)
-rest 2:00-
80 Double-Unders
16 Thrusters (95/65)
-rest 2:00-
70 Double-Unders
14 Thrusters (95/65)
*The goal is to be faster on each subsequent interval than the prior interval.
Weightlifting
Back Squat (5 x 5 Across)
5 Back Squats x 5 sets @ 75% of 1RM
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