Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Run
Then…
3 Sets:
5 Weighted Cossack Squats (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)
Weightlifting
Back Squat
Back Squat (5×1, 1×10)
1 Back Squat @ 7/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 10/10 RPE
10 Back Squat @ 10/10 RPE
Metcon
Metcon (AMRAP – Rounds and Reps)
In a 20 Minute Window:
800 Meter Partner Run
Max rounds in the time remaining:
5 Bar Muscle-Ups OR 10 Chest-to-Bar Pullups
10 AbMat or GHD Sit Ups
20 Wallballs (20/14)
Rx+:
In a 20 Minute Window:
1000 Meter Partner Run
Max Rounds in the Time Remaining:
10 Bar Muscle-Ups
20 GHD Sit Ups
30 Wallballs (20/14)
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