CrossFit – Mon, Nov 7

Crossfit North Cloud – CrossFit

Warmup

Metcon (No Measure)

4x :30/:30 Bike

Then…

3 Rounds:

10 Cossack Squats

5 Strict Pullups

10 Reverse Lunge W/Twist

Metcon

Metcon (Time)

Complete For Time:

15 C2B Pullups

60 Wall Balls (20/14) (10’/9’)

15 C2B Pullups
Rx+:

Complete For Time:

15 Bar Muscle-Ups

75 Wallballs (20/14) (10’/9′)

15 Bar Muscle-Ups

Weightlifting

Back Squat (3 x 1 Across @ 86% 1-RM)

Front Squat (10 x 3 @ 80% 1-RM Front Squat)