Mayday

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

then…

2 Sets:

5 Inchworms

10 Kang Squats

10 Ring Rows

then…

1-2 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

Metcon

Metcon (3 Rounds for reps)

“Murph Prep” Monday:

7 Min AMRAP

200M Run

10 Strict Pull-Ups

-Rest 3 Min-

7 Min AMRAP

200M Run

15 Push-Ups

-Rest 3 Min-

7 Min AMRAP

200M Run

25 Air Squats

Rx+: #20/14 Vest

Weightlifting

Front Squat (3,3,3,2,2 (5X11))

These are Tempo Front Squats:

Tempo is: 5211

*5 seconds down

*2 second pause in bottom

*Fast Up

*1 xecond pause at top