CrossFit – Mon, Aug 7

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2 Sets:

1:00 Jog

1:00 Bike (easy to moderate)

5 Inchworm w/Push Up

5 Kang Squats

10 Walking Lunge W/ Twist

Weightlifting

Paused Back Squat + Back Squat (3 Second Pause in Bottom)

Paused Back Squat + Back Squat (no tempo)
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE

1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPE

Metcon

Metcon (4 Rounds for reps)

EMOM 16 Minutes:

Minute 1: 150 Meter Run

Minute 2: 400/300m Bike Erg (12/9 Cal. Assault Bike)

Minute 3: 30 Seconds of Burpee Pull Ups

Minute 4: Rest
Rx+:

EMOM 16 Minutes:

Minute 1: 200 Meter Run

Minute 2: 500/400m Bike Erg

Minute 3: 30 Seconds of Burpee Bar Muscle Ups

Minute 4: Rest