Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 Single Arm DB Thrusters (5/arm – Light)
10 Kipping Swings
10 Scorpions
Weightlifting
Back Squat (5,5,5,3,3,3)
5 Back Squat @ 6.5/10 RPE
5 Back Squat @ 7/10 RPE
5 Back Squat @ 7.5/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8.5/10 RPE
3 Back Squat @ 9/10 RPE
Metcon
Metcon (Time)
Complete 5 Sets For Times:
300 Meter Run
10 Shoulder to Overhead (105/75)
8 Pullups OR 4 Muscle-Ups
-Rest :90 between sets-
Rx+:
Complete 5 Sets For Times:
300 Meter Run
10 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
-Rest :90 between sets-
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