11/8/18
CrossFit 45 North – CrossFit
Weightlifting
Power Clean (5-5-5-5-5)
20 min to find heavy set of 5 unbroken
BWB Cardio
20 min to complete the following
Weighted Lunge (hold down by side) – 200 feet – 3 times
50 Burpees
Metcon
Metcon (AMRAP – Reps)
Each round with rest takes 5 minutes (total time 20 min)
Repeat this 4 times
2 Min AMRAP
8 KB Deadlifts (72/55 each hand)
8 Toes to Bar
immediately after amrap 1min to complete
5 Power cleans at 80% of the heaviest set of 5
rest 2 min
You get extra rest if power cleans are done before the 1 min is up
score is total reps including power clean
To be RX = everything including Power Clean must be Unbroken
RX+
2 Min AMRAP
12 KB Deadlifts
12 Toes To Bar
immediately after amrap 1min to complete
5 Power cleans at 85% of the heaviest set of 5
rest 2 min
Body Weight Burn
Metcon (AMRAP – Reps)
Each round with rest takes 5 minutes (total time 20 min)
Repeat this 4 times
2 Min AMRAP
8 KB Deadlifts (72/55 each hand)
8 Toes to Bar
immediately after amrap 1min to complete
10 Med Ball Cleans
rest 2 min
