Crossfit North Cloud – CrossFit
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