10/1/18

30
Sep

10/1/18

CrossFit 45 North – CrossFit

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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