01/21/2020 – CrossFit 45 North

CrossFit 45 North – CrossFit

Unweighted Bulgarian Split Squats (No Measure)

3×10/leg

Cuban Press (3×10)

Use a barbell

Week4: Metcon (Weight)

16 minute EMOTM

Odd: 1 Hang Clean+1 Front Squat

Even: 1 Power Clean & Jerk

This EMOTM will be at 75% of your C&J

**Rest 3 Minutes**

Then:

8 minute EMOTM

Perform 1 Clean~ Building

This EMOTM, you pick your starting weight.

Record heaviest clean. If you PR the hang clean, click the “add performance” tab and record that weight.

BWB: Metcon (Calories)

16 min EMOTM

:30 Seconds of work, :30 rest

Pick a machine. Go for calories.

**Rest 3 Minutes**

8 Min EMOTM

:30 seconds max med ball cleans, :30 seconds rest. (30/20)

Note number of cleans in comments.