Like A Cowboy

Crossfit North Cloud – CrossFit

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Warm-up (No Measure)

2:00 Bike or Row


3 Rounds:

5 Russian Baby Makers

10 Cossack Squats

5 Pushup to Downward Dog

10 Lunge W/Twist


Metcon (5 Rounds for reps)

Complete 5 Sets for Max Reps:

In a :90 second window:

10 Thrusters (115/80)

Max Wall Walks

-rest :45 seconds-

Score is number of wall walks each set

Target Reps each set: 3+


How to Pace: CHALLENGE! We want the thrusters unbroken or close to it each round and wall walks to move steady with short breaks between.

How it should Feel: The thrusters will add up and the wall walks will make the shoulders blow up every round! Shake out quickly and get back to it!


Back Squat (TEMPO (3:0:2:0) (3 x 8))

Here is the tempo…

(3 second descent, NO pause in bottom, 2 second ascent, NO pause at top)

*Do not take any pause at the top, you should extend your hips and knees and immediately go into your next squat.

**This should not exceed 50% of 1RM Back Squat

***Trend towards going too light and actually holding the tempo over going too heavy.

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