30
Sep
10/1/18
CrossFit 45 North – CrossFit
Weightlifting
In 20 min complete the following
Overhead Squat (12-8-4-12-8-4+)
BWB Cardio
in 20 min
Single Arm Dumbell Lunges in front rack 20 reps total – switch rack position after 10 reps
10 cal airdyne
repeat x 6
Metcon
Thruster Lunge (Time)
12, 9, 6 Thruster Lunges (95/65)
24, 18, 12
CTB Pullups
Time Cap: 12 minutes
1 Thruster Lunge = 2 Thrusters + 2 Front Rack Lunges
Body Weight Burn
Metcon (Time)
12, 9, 6 Dumbbell Thruster Lunge (lunge in front rack)
24,18,12 Pullups
Time cap 12 min
