11/8/18

8
Nov

11/8/18

CrossFit 45 North – CrossFit

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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