CrossFit 45 North – CrossFit

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Clean and Jerk (1x)

Spend 15-20 minutes reviewing the clean and jerk. Each athlete will work to the weight they will use in the wod. This is NOT going for a 1 Rep max!

Metcon (AMRAP – Reps)

16 Min EMOTM

(Every minute on the minute)

Odd: 10 Box Jump Overs (24/20)

Even: every 30 seconds: 1 C&J (155/105)

So in the even minute you will end up doing 2 Clean and jerks

BWB: Metcon (AMRAP – Reps)

16 Minute EMOTM:

Odd:10 Box Step Ups or Overs

Even: :20 Secs max Push Press w/DB or KB or Empty Barbell.