Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
1-2 Sets
1:00 Row
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
5 Inchworms
5 Squat Jumps
Metcon
Metcon (Time)
Complete 3 Sets for Total Time:
18 AbMat or GHD Sit Ups
12 Thrusters (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 2:00 between sets-
Weightlifting
Front Squat (5 x 3 (weight across all sets))
3 Front Squats x 5 sets @ approximately 95-100% 1 RM Clean.
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