Gin N’ Juice

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Cardio

10 Kip to Swing

5 Negative Strict Handstand Push Up (kick down and reset each rep)

Weightlifting

Back Squat (5,4,3,2)

5 Back Squat @ 65% (6.5/10 RPE)

4 Back Squat @70% (7/10 RPE)

3 Back Squat @ 75% (7.5/10 RPE)

2 Back Squat @ 80% (8/10 RPE)

* Rest as needed between sets *

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 15:

100 Double-Unders

20 Toes-to-Bar

200 Meter Run

20 Handstand Pushups

20/15 Calorie Bike

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