06/01/2020

CrossFit 45 North – CrossFit

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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:

400m Run

20 Front Squats

(95/65)

In remaining time: max effort Box Jumps (24/20)

**Rest 3 Minutes**

5 Mins window

400m Run

20 Front Squats (135/95)

In remaining time:

Max effort Box Jumps (24/20)

Score for each wod is the number of box jumps.