Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2 Sets:
1:00 Ski
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 9 Minutes:
3-6-9-12-15….
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
Rx+:
Overhead Squat (155/105)
Weightlifting
Front Squat (3,3,2,1,1,1 (In the Hole Front Squats))
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE
“In the Hole” Front Squats:
In the Hole Front Squat | Mayhem Burgener Strength Movement Demonstration – YouTube
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