Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
2:00 Bike
then…
2 Sets:
10 Russian Baby Makers
10 Banded Good Mornings
10 AbMat Situps
Weightlifting
1 Tempo Back Squat + 5 Back Squat ((1 + 5) x 5)
*Tempo is 3 seconds down, 2 second hold in bottom.
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Metcon
Metcon (3 Rounds for reps)
3 Sets:
AMRAP 3 Minutes:
5 Ring Complexes (1 toe-to-ring, 1 ring pull up)
10 Pistols OR 25 Air Squats
Max Burpees over box (24”/20”) in remainder of 3 minutes
-rest 1 minute b/t sets-
Rx+:
3 Sets:
AMRAP 3 Minutes:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
Max Burpees over box (30”/24”) in remainder of 3 minutes
-rest 1 minute b/t sets-
crossfitnorthcloud.com 