11/1/18

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 2 @ 85% )

C: Push Jerk ( 4 x 12 @ 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)

Time Cap: 16 Min

5 Rope Climbs

20 GHDS

40 Double Unders

4 Rope Climbs

20 GHDs

40 Double Unders

3 Rope Climbs

20 GHDs

40 Double Unders

2 Rope Climbs

20 GHDs

40 Double Unders

1 Rope Climb

20 GHDS

40 Double Unders

– Double unders must be unbroken before you can move on if you select RX

– If you have not done more than 60 GHDs recently do not exceed 60

Scaled for GHDs: 20 situps + 10 1/4 jumping squats