10/15/18

CrossFit 45 North – CrossFit

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Weightlifting

A: Behind the Neck Shoulder Press (3 x 8 @ 65% of shoulder press)

Keep same hand position on the bar as front rack

B: Shoulder Press (3 x 3 @ 82% )

C: Push Jerk ( 4 x 10 @ 50% of PJ; rest 30 seconds between sets)

BWB Cardio

Ski Erg: 200 meters x 5 rest as needed

100 meters x 5 rest as needed

Metcon/BWB

Metcon (AMRAP – Reps)

4 RFT

14 Wall Balls 20/14 both to 10 feet

12 Towel Grip Bent Over Rows 55/35

10 Med Ball Clean Ball Slams (ball must pass the plane of your head)

8 Towel Pullups

Time Cap 12 min

For the Towel Bent Over rows – thread a towel through a kettlebell and use both hands to pull to chest

RX+ 30/20 to both 10 feet and 72/55