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Crossfit North Cloud – CrossFit

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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