Crossfit North Cloud – CrossFit
Warmup
Warmup (No Measure)
1-2 Sets:
1:00 Ski OR Row (moderate)
50ft Single Arm Overhead Carry (each arm, light)
10 Kip to Swing
10 Cossack Squats
10 Scorpions
Weightlifting
Front Squat + Back Squat ((3+5)x2, (2+3)x3)
3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 10:
10 GHD/AbMat Situps
20 Pushups
30 DB OH Walking Lunges (50/35)
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