1/19/18

Announcements

CPR/AED/First Aid Class – January 20th 10:30-2:30 ~You will be so glad you did!

CrossFit 45 North – CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM : 16 Min

ODD: 10 Wall Balls +5 Toes to Bar

Even: 1 Clean and Jerk @80%

Yes this is a full clean

RX+ : 15 Wall Balls + 8 Toes to Bar

Weightlifting

Power Clean and Jerk Cycling (6 x max reps )

EMOM for 6 minutes

Max Reps in 20 seconds at max load

To consider RX – do not drop the bar
try to go 2% higher than you did two weeks ago

Post wod Mobility

doorway stretch

cobra