10/19/2016

CrossFit 45 North – CrossFit

Warm-up (No Measure)

3 sets per leg/arm combo:

8 Single leg dead lifts

8 KB windmills

16 rounds tabata L-sit holds alternating with shoot throughs

Metcon (Calories)

For 5 sets, at the top of every three minutes complete the following:

1 Minute row for max calories

40 DU’s

20 Ab mat sit ups

RX+

1 minute assault bike for calories

50 DU’s

15 GHD sit ups

Score is total number of calories

Mob:

Figure four

Cats and cows