Crossfit North Cloud – N.C. Athletics
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Jog
10 Single Arm DB Thrusters (5/arm – Light)
10 Kipping Swings
10 Scorpions
Metcon
Metcon (Time)
Every 4:00, for 20:00 (5 Sets):
200 Meter Run
10 Shoulder to Overhead
10 Ring Rows
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
crossfitnorthcloud.com 