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CrossFit 45 North – CrossFit

Weightlifting

Shoulder Press (4 sets x 6 reps @65% with 51X1 tempo)

lower down 5 seconds

Push Jerk (3 x 10 at 45% with only 30 second break )

Percentage is of Push Jerk

Metcon

18.0 (Time)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Post wod Mobility

doorway stretch

cobra