01/30/18

CrossFit 45 North – CrossFit

Weightlifting

A1: Bench Press (4 x 3 @ 85%)

A2: Cuban Press (3 x10 )

Bench Press (5th set: max reps @ 85%)

Metcon

Metcon (AMRAP – Reps)

10 min. AMRAP

10 renegade rows (5 per arm)

50 foot Double dumbbell over head walk (40/25)

10 floor press (same weight)

(50/35 RX+)

Cash out: 100 band pull-aparts

Body Weight Burn

Assault Bike Intervals (Calories)

5 sets:

45 seconds max cals; rest 90 seconds

Metcon (AMRAP – Reps)

10 Min AMRAP

30/15

10 renegade rows (5 per amr)

50 Foot Dumbell Farmer Carry

10 floor press

Post wod Mobility

Doorway

Prayer