14
Nov
11/14/18
CrossFit 45 North – CrossFit
Warm-up
Weightlifting
In 20 min complete the following
Overhead Squat (6-4-2-6-4-2+)
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
Metcon (Weight)
18 min EMOM
Odd: run door to door
Even: Snatch
Snatch will be:
1 Hang + 1 Full + 1 Hang linked
pick the weight and play if you can go up – go up
record final weight
Body Weight Burn
Metcon (AMRAP – Reps)
18 min EMOM
Odd: run door to door
Even: 8 to 10 Burpees
