Bad Boy for Life

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

Complete:

2:00 Bike

10 Inchworm w/Squat

10 Front Squat

10 Strict Press

then…

2 Sets: Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

1 10 second negative Front Squat

Weightlifting

Front Squat (4 x 3 (Tempo: 5X5X))

3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

*Rest as needed in between sets

*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!

Metcon

Metcon (Time)

3 Sets:

24/18 Calorie Assault Bike

12 Bar Facing Burpees

12 Clusters (95/65)

-Rest 3:00 b/t Sets-
Rx+: Clusters (115/75)

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