CrossFit – Mon, Oct 10

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

10 Plate Hops

8 Pushup to Downward Dog

6 Lunge W/Twist per Side

4 Prisoner Kang Squats

Metcon

Metcon (3 Rounds for reps)

12 Minute EMOM (Every Minute on the Minute)

3 Sets:

Minute 1: 12 Burpee to 6’ target

Minute 2: 10 Air Squats + 50’ Walking Lunge

MInute 3: 200m Run

Minute 4: 12 Box Jumps (30/24)

Weightlifting

Front Squat (5 x 3 Across @ 75% 1-RM)

Complete all 5 Sets @ 75% of your 1-RM