Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Row (moderate)
10 Front Squat (45/35)
5 Squat Clean (45/35)
10 Hanging Scap Retractions
then…
Box Squat Prep:
2 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Weightlifting
Box Squat
5 Parallel Box Squats @ 6.5/10 RPE
5 Parallel Box Squats @ 7/10 RPE
5 Parallel Box Squats @ 8/10 RPE
5 Parallel Box Squats @ 9/10 RPE
5 Parallel Box Squats @ 10/10 RPE
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner, partitioning reps as desired, Complete:
AMRAP 12:
3-6-9-12-15-18-21…and so on…
Squat Cleans (155/105)
Chest-to-Bar Pullups
Rx+:
Cleans (185/125)
Ring MU
crossfitnorthcloud.com 