Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2Sets:
1:00 Bike (easy to moderate)
10 Front Squat (45/35)
10 Push Press (45/35)
10 Muscle Clean (45/35)
-Then-
Warm Up to Squat Clean Weight
*Do NOT just put your weight on for the workout, you need to warmup to the working weight especially because you will be under very high fatigue from the bike during the workout.
Metcon
Metcon (AMRAP – Reps)
Complete the Following:
EMOM 8 Minutes:
Odd Minutes: 5 Squat Cleans (135/95)
Even Minutes: 12/9Calorie Assault Bike
-rest 2 minutes-
EMOM 8 Minutes:
Odd Minutes: 3 Squat Cleans (185/125)
Even Minutes: 12/9Calorie Assault Bike
Rx+:
EMOM 8 Minutes:
Odd Minutes: 5 Squat Cleans (185/115)
Even Minutes: 15/12Calorie Assault Bike
-rest 2 minutes-
EMOM 8 Minutes:
Odd Minutes: 3 Squat Cleans (225/145)
Even Minutes: 15/12Calorie Assault Bike
*Women’s Rx Reps: 104
*Men’s Rx Reps: 128
*Women’s Rx+ Reps: 128
*Men’s Rx+ Reps: 152
Cool Down
Cool Down (No Measure)
3 Minutes Cardio
1 Minute Couch Stretch (each side)
1 Minute Pigeon Pose/Stretch (each side)
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