Straight Outta Compton

Crossfit North Cloud – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Jog

10 Single Arm KB Thruster R/L (Light)

10 KB Russian Swing

10 Jumping Squats

Weightlifting

Front Squat (5 x 1)

*Complete 1 set every minute, for 5 minutes.

*All 5 sets are at the same weight (approximately 70% of 1-RM)

**Warmup with sets of:

1-5 reps

2-5 reps

3-3 reps

4-3 reps

5-2 reps

Metcon

Metcon (2 Rounds for reps)

In a team of three, complete the following:

AMRAP 7:

14 Synchro Wallballs (20/14)

7 Synchro Box Jump Overs (24/20)

*10/7 Calorie Run

-Rest 1:00-

AMRAP 7:

14 Synchro Push Press (115/80)

7 Synchro Burpees over the Bar

*50 ft. Sled Push (3×45/2×45)
*Two partners working at one time on the synchro movements, third partner sled push or runs.

*Rotate as the run/sled partner completes the calories or distance.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: