Crossfit North Cloud – N.C. Athletics
Warm-up
Warm-up (No Measure)
3:00 Bike
then…
3 Sets:
10 Cossack Squats
10 Good Mornings
10 Strict Press
Weightlifting
Back Squat (4 x 3)
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
Power Clean (3,2,1,1,1)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
crossfitnorthcloud.com 