04/01/2022

CrossFit 45 North – CrossFit

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Warm-up (No Measure)

Coaches please work some clean pulls and clean high pulls into your warm up.

Week1: Halt Clean + Clean (4×3)

Pull from floor, 2 second pause at knee. Plus Clean without pause.
55-65% of Clean & Jerk 1RM

Metcon (3 Rounds for time)

3 rds each For Time:

9-9-9

Bike for Cals

Burpee to target

Hang Squat Clean Thruster (135/95)

**Rest 3 Minutes**

7-7-7

**Rest 3 Minutes**

5-5-5

RX+

3 Ring MU’s after the 9’s

2 Ring MU after the 7’s

1 Ring MU after the 5’s

Metcon (3 Rounds for time)

45 North at home:

3 RDS each for time

9-9-9

Burpees

Odd object Push Press

7-7-7

Burpees

Odd object Push press

5-5-5

Burpees

Odd object Push press

**Rest 2 minutes between rounds**