Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
3:00 Cardio
then…
2 Sets:
10 Cossack Squats
10 Banded Monster Walks
10 Good Morning
Weightlifting
Paused Front Squat (5 x 5)
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 5.5/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 6/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
5 Tempo Front Squat (3 seconds down, 3 second pause) @ 7/10 RPE
Metcon
Metcon (Time)
Complete 3 Rounds For Time:
9 Burpee Box Jump-Overs (24/20)
18 Strict Pullups
Rx+:
Complete 3 Rounds For Time:
12 Burpee Box Get Overs (48/40)
24 Strict Pull Ups
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