CrossFit 45 North – CrossFit
Warm-up (No Measure)
Spend 15-20 minutes reviewing the Clean.
Week1: Clean (1×1)
Work to 75% of your 1RM for a single.
Aim to increase weight each week.
Week1: Hang Power Clean (2x)
Drop to 60% of your 1RM Clean and perform max reps in 30 seconds. Rest 2 Minutes between efforts. Record each set.
Metcon (2 Rounds for time)
5 Mins window:
20 Front Squats
In remaining time: max effort Box Jumps (24/20)
**Rest 3 Minutes**
5 Mins window
20 Front Squats (135/95)
In remaining time:
Max effort Box Jumps (24/20)
Score for each wod is the number of box jumps.