Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
200 Meter Jog
10 Banded Lat Pulldowns
5 Strict Pull Up
10 Goblet Squats
Weightlifting
Front Squat + Jerk ((3 + 1) x 3 (building))
*From the Rack
*These should be slightly heavier than what you did last week on this weightlifting
Set 1: 3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
Set 2: 3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
Set 3: 3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
Metcon
Metcon (Time)
With a partner, complete the following for time:
50/45/40 Calorie Assault Bike
10 Rope Climbs
50 Deadlifts (225/155)
10 Rope Climbs
50/45/40 Calorie Assault Bike
Rx+:
With a Partner:
50/45/40 Calorie Assault Bike
10 Legless Rope Climbs
50 deadlifts (315/225)
10 Legless Rope Climbs
50/45/40 Calorie Assault Bike
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