11/29/18

CrossFit 45 North – CrossFit

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Weightlifting

Overhead Squat (3 x 3 @ 70%)

BWB Cardio

2k Row (Time)

Max Effort 2k Row

Metcon/BWB

Complex Sprint (Time)

4 Dumbell Complexes (2 each arm) 50/35

100 meter row sprint

rest 1 min

repeat x 10

Complex: 1 arm:

Dumbbell Power Clean

Dumbbell Push Jerk

Dumbbell Power Snatch

Right Leg OH Lunge

Left Leg OH Lunge

OHS Squat