Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets:
:30 Bike
10 Kang Squats
10 Reverse Lunges
10 Ring Rows
Metcon
Metcon (Time)
Complete the Following for Total Time:
5 Rounds:
6 DB Front Squats (2x 50s/35s)
6 Burpees Over the DB
-Directly Into-
10 Rounds:
3 Hang Power Cleans (135/95)
3 Chest-to-Bar
Weightlifting
Paused Front Squat + Front Squat (2+2+2+2+2)
Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Pause FS + Front Squat
Complete all sets at the same weight (approximately 70% of your max)
-Rest 60 seconds between sets-
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