10/23/17

CrossFit 45 North – CrossFit

Weightlifting

Clean and Jerk (every 2 min: 2-2-2-1-1-1)

This is not to hit a 1 RM, it is for reps and form do not go beyond 95% (unless you are feeling absolutely amazing)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 minutes

7 Power Cleans (135/95) -95 lbs

7 Ring Dips

7 Man Makers – 35/25 lbs

RX+ 50/35

Man maker: renegade row 1 per arm, push up, power clean, squat, press oh, Oh Lunge both legs

Post wod Mobility

Cobra

forearms