Crossfit North Cloud – CrossFit
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.
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