Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog (build from easy to moderate/fast)
10 Front Squat (45/35)
5 Shoulder Press from Squat Stance (45/35)
5 Thruster (45/35)
-Then-
Build to Thruster weight.
Metcon
Metcon (Time)
Complete For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
25 Ft. Shuttle Run
Rx+:
Complete For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
25 Ft.Shuttle Run
Weightlifting
Paused Front Squat (4 x 2 @ 3xx3)
3 Seconds Down, 3 Second Hold in Bottom
2 Tempo Front Squat @ 5.5/10 RPE
2 Tempo Front Squat @ 6/10 RPE
2 Tempo Front Squat @ 6.5/10 RPE
2 Tempo Front Squat @ 7/10 RPE
crossfitnorthcloud.com 