Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
3:00 Jog or Bike
then…
2 Rounds:
20 Single Arm DB High Pull (10/Side)
15 Banded Good Mornings
10 Banded Monster Walks (side to side)
5 Inchworms
Weightlifting
Paused Front Squat + Front Squat ((1+2) x 5 (Every 2:00 for 10:00))
Pause (Tempo) Front Squat + Front Squat (No Tempo)
1 Tempo Front Squat + 2 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 2 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 2 Front Squat @ 7.5/10 RPE
1 Tempo Front Squat + 2 Front Squat @ 8/10 RPE
1 Tempo Front Squat + 2 Front Squat @ 8/10 RPE
*Tempo is 3 sec down, 3 sec hold.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15:
12 Calorie Ski
9 “Heavy” Cleans
6 Pushups
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